Friday, March 19, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM – 177 |
| Body Fat: | 7 |
| Time of Day: | gym – 5:30 AM
walk – 12:00 PM |
| Distance: | walk – 3 miles
commute – 9 miles
ride – 17 miles |
| Time (total): | gym – 30 min |
| Time (moving): | ride – 1:12 |
| Time (stopped): | ride – 7:33 min |
| Speed (moving): | 14.1 mph |
| Speed (overall): | 12.8 mph |
| Power: | |
| Total Ascent: | 588 feet |
| Weather: | Riding home it was 60+ degrees! That felt pretty damn nice believe you me. |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal |
| Lunch: | 11:30 AM – 2 peanut butter and jam sandwiches
1:30 PM - Stonewall's Jerquee
3:00 PM – half a chocolate milkshake, tea |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 each side | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 20/20/30 – 100 lb | walk – the marsh loop around and behind Husky Stadium
ride – across the University Bridge, Burke Gilman Trail to Ballard and back |
| Results: | |
| Comments: | I think I have figured out what is so hard about the leg lifts on the ball… It isn't the actual lifting of the leg or even the stabilizing muscles in my core, it's my weak-ass abs and arms! Maybe I should start doing some push-ups again? I am utterly worthless from the waist up.
For the second day I did 20 donkey kicks on the fancy-pants donkey kick machine [Because at the gym it always takes several thousand dollars to do any exercise ya know.] and it isn't easy. Guess that means I should stick with it. Upping the reps on the hip abductor felt relatively fine.
Riding to work I saw ICE in the grass at the Montlake Playfield… was not expecting to see that.
After I got home Shelley and I squeezed in a tandem ride. It was beautiful out but got really cold really fast…! We scooted down to Ballard and back and realized that this is so fun/close we should do this in the summer and stop for drinks or dinner… |
| Equipment: | commute - Raleigh town bike, 36x16
ride – Co-Motion Robusta, 30/42/53, 12-27 |
| Clothing: | |
Thursday, March 18, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | 20 miles |
| Time (total): | core – 30 min
cardio – 30 min
commute – 2:00 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 50, windy, partly sunny, dry |
| Workout Type: | active recovery in the AM, some temp-ish riding in the PM |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | 2 peanut butter and jam sandwiches, Stonewall's Jerquee, one cookie, water, pretzels |
| Dinner: | 7:30 PM – 2 beers, chips, guacamole, tuna, squash soup, chop salad |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball side leg lifts | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x20 – 80 lb | | hip abductor | 3x20 – 100 lb | | crunch machine | 30/30/40 – 100 lb | cardio – elliptical trainer, incline 12, resistance 12 |
| Results: | |
| Comments: | Core overload! I met Thom at the gym and today was his core and cardio day so I whipped through my routine and then joined him for some crunches on the machine and then we hit the cardio loft.
I'm finally learning how to use these Precor machines…! Today instead of letting the machine dictate the workout I just put it on manual and kept it constant and easy. Kinda fun because I had Thom to talk to.
I took the same route home that I was on Tuesday and the wind was almost as strong today but in almost the exact opposite direction. Today was better.
Walking my bike across the Ballard Locks I found an iPod! How fun is that? Then I plowed up through Discovery Park. At the top of a hill this guy on a road bike was about 50' in front of me and when he took a drink form his bottle he dropped it. I was able to swoop in, pick it up and as he turned around I handed it to him and neither of us ever got off our bikes. Nice.
The road I take through the park was strewn with blowdown Tuesday but today it was swept totally clean.
Rounding the Magnolia bluff the view of Rainier was spectacular. You could see so much detail on the mountain. Days like this are to be savored. And since it takes me about 1.5 hours to ride this loop on my single speed I got plenty of time to do it. :) |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, knee warmers, Craft short sleeve undershirt, long sleeve running shirt, wind vest, cap |
Tuesday, March 16, 2010
| Hours Sleeping: | 4 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 20 miles |
| Time (total): | commute home – 1:25 (I had no idea this ride took so long) |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low to mid 50s, mostly cloudy, WINDY, some sprinkles |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal, 2 pieces bread w/butter and jam
9:30 Am – peanut butter and jam sandwich
10:30 AM - Stonewall's Jerquee |
| Lunch: | 12:30 PM – 2 handfuls of pretzels, 2 pieces pizza, water
1:30 PM – dark chocolate bar |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 to each side | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductors | 20/20/30 – 100 lb | |
| Results: | |
| Comments: | Holy crap… no sleep. I was awake at 2, tossed and turned until 3:30 and that's all she wrote. So I dorked around on the computer until it was time to hit the gym. I am going to be so done tonight. :(
The leg lifts on the ball were incredibly hard today… what is going on? I was all red in the face and breathing hard when I finished. Sheesh. At least everything else was fine and I almost nonchalantly did a lot more hip abductors than normal so I guess it's time to up that.
Riding in to work today was much warmer than yesterday, no wind layer needed.
Riding home sure was exciting! It was really windy and there was blow down all over the place. I got strafed by a rain cloud and it could have been miserable but luckily the rain move by rather quickly and I just got spit on. Riding along the Seattle waterfront I was going sub 10 mph into tons of wind.
I rode home via the Ballard Locks and saw them drained for maintenance which I have never seen before. They are DEEP.
I went hard into the wind and up a couple of hills and it felt good today. Not exactly a structured workout and I was riding platform pedals but hey, still fun. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Monday, March 15, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM |
| Distance: | 15 miles |
| Time (total): | core – 30 min
cardio – 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 40s to low 60s, dry, mostly sunny, calm |
| Workout Type: | active recovery |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 | | roman chair knee lifts | 3x40 | | cable punch | 3x15 – 15 lb (one foot) | | cross cable pull | 3x15 – 15 lb (one foot) | | donkey kick | 3x15 – 80 lb | | hip abductor | 3x20 – 90 lb | cardio – elliptical trainer
commute – straight to work and the home via Seattle waterfront and downtown |
| Results: | |
| Comments: | Oh MAN was I sleepy tired this morning… and I went to get around nine! What gives? Daylight Saving Time does not affect me that much.
Once at the gym I committed to the stupid (read: hard) leg lifts while on the ball again. I can really feel how these work all the complimentary muscles in my core so would like to get better at them.
And I even did some cardio! Hoo boy, Martin is really doing it up. I was not sure if it would dry up enough for me to ride into work so figured better safe than sorry. Turns out I got lucky and was able to ride in.
While on the elliptical trainer – I'm still learning how to use these new ones – I had the resistance up too much and suddenly it was so NOT a recovery workout. I had to keep tapping it down (and then up later when it got too easy because of my adjustment) but hey, it was fine.
ASIDE – there is no place for me to 1) store a wet bike or 2) hang wet clothes at work (and don't even think about taking a shower) so I can only commute on two wheels when it's nice out. You would think the UW was super bike commuter friendly but if you did you would be wrong.
Riding home was SO nice… shorts and short sleeves. I KNOW! |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, March 12, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | 40 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 | | side ball leg lifts | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductor | 3x20 – 90 lb | |
| Results: | |
| Comments: | Jesus… it was NOT easy to get out of bed today. For that matter, the alarm has been waking me up these last three days which is unusual for me. Then after it goes off, I lie there debating the merits of going to the gym.
Glad I finally drug myself there today.
We play stupid games with ourselves, and the longer we play them the more likely we are to lose.
Anyway… the leg lifts on the ball continue to be hard but I can feel some progress so good for me. The Roman chair knee lifts were tough today, maybe because I did sets of 50 yesterday? Probably not.
Just checking the boxes today. |
| Equipment: | |
| Clothing: | |
Thursday, March 11, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | core – 20 min
cardio – 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | active recovery |
| Breakfast: | 8:15 AM – big tub of yogurt, fruit and muesli |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 2x50 | cardio – elliptical trainer, random, 12 resistance |
| Results: | |
| Comments: | Those darn leg lifts on the ball are hard! Glad to check that box this morning.
Thom was doing core and cardio today so I cut my workout a bit short in order to join him in the cardio loft. It was a nice change since I have not done this in a while (months?) and I'm realizing that just doing nothing is NOT the best way to recover.
My gym got all this new cardio equipment a couple of months ago and now every machine has a headphone jack, a small television screen, cable TV, FM radio and an iPod cord so you can plug in your iPod and listen to the music on it or even watch movies you might have on it. Pretty darn neat.
My heart rate started in the teens, quickly went into the 120s and then slowly climbed up to the 150s and stayed there for the last 20 or so minutes. It was kind of fun to do something new/different and great fun to have someone to talk to while doing it. |
| Equipment: | |
| Clothing: | |
Wednesday, March 10, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 14:52
indoor TT #2 – 14:59 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 362
indoor TT #2 – 353 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | threshold intervals |
| Breakfast: | 6:30 AM – cereal
10:30 AM – 3 pieces Pilot Bread w/peanut butter and jam, tea |
| Lunch: | 12:00 PM - Stonewall's Jerquee
2:30 PM – steamed rice, veggies, water, dark chocolate |
| Dinner: | |
| Workout Food: | gym – water
indoor TT – large bottle w/1.5 scoops Cytomax |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductor | 15/15/20 – 90 lb | indoor TT - 10 km rolling course |
| Results: | official results |
| Comments: | Mein Gott im Himmel! I was given a dose of perspective today at the indoor TT.
But first my core. It was okay but after 10 days off the Roman chair was hard… everything else was fine surprisingly.
So back to the indoor TT. I was psyched to do well but knew I had not yet recovered from my week of riding in Maui. And doing nothing Monday and Tuesday was probably not the best recipe for optimal recovery, some active rest would have been better. But I was resolved to give it a go and hoped for something around 370 watts in my first heat.
Well, it didn't happen… I got off to a roaring start and then just as quickly had trouble breathing and finding any kind of rhythm. In fact, I was really laboring! My average went from 380 to 370 and I finished barely above 360.
At the same time Sam J churned out 462 watts after having raced down here on his bike and jumping on the trainer mere minutes before we started. Jesus H.
I resolved to start a tad more subdued the second time and see if I could perhaps ramp it up as I died a slow death in heat one and faded all the way to the finish. After starting slower I soon realized that this would just be a slower ride period. :( But I did manage to turn my legs over a bit better on the descents in heat two, that was a huge problem in heat one. And really, a couple of months ago I would have been totally stoked with these numbers so maybe I should not pout so much.
The perspective was provided by Sam. He started the second heat slower than the first thinking it was going to hurt something serious and then just ramped it up and up and UP. Incredibly he pumped out 468 watts the second time and lowered his time from 13:36 to 13:29 as well.
This guy weighs just five pounds more than me and is generating 100 more watts. Oh yeah, he's also 21 years younger but still, damn! It was amazing to watch.
Now I need some more active recovery and then I want to race! |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25, Neuvation wheels |
| Clothing: | |
Saturday, February 27, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 10:00 AM |
| Distance: | |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 8:00 AM - banana |
| Lunch: | 11:30 AM - smoothie |
| Dinner: | |
| Workout Food: | |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x30 | |
| Results: | |
| Comments: | Almost did nothing today… :) I slept in, dorked around on the computer and only went to the gym because Shelley did. Good for her.
Everything felt fine but I was hungry. Not having a proper meal before exercising or not exercising first thing in the morning means I need food. |
| Equipment: | |
| Clothing: | |
Friday, February 26, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 8 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x15 | | ball side leg lifts | 3x20 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductor | 3x20 – 90 lb | |
| Results: | |
| Comments: | I increased the number of those darn leg lifts while on the ball, yes!
ASIDE – it's so hard to come up with a good description for each of these stupid exercises… like anyone knows what I mean when I say something like ""ball leg lift". Not. |
| Equipment: | |
| Clothing: | |
Wednesday, February 24, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:00 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | gym – 45 min |
| Time (moving): | indoor TT #1 – 373
indoor TT #2 – 353 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 14:40
indoor TT #2 – 14:59 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | threshold intervals |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductor | 3x15 – 90 lb | indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | I woke up pretty early today so got to the gym right when it opened. And that's after doing a load of laundry and hanging it up. Yeah for me. God I wish I could sleep as long as I wanted to…
Core was fine. I even did an extra exercise just cuz today.
When I got to Cycle University I was guardedly optimistic and hoping for a new PR. Last week I was rested and fresh and posted some awesome numbers so not wanting to backslide I was thinking of trying to better my last effort.
I got in a fair warm-up and then we hit it for the first heat. I had averaged 380 watts last week so this time I was shooting for 390 (or dare I say 400?) and started accordingly. It felt hard but okay. We had just started climbing the first hill, Martin is trying to find his rhythm and bang – the laptop connected to the projector reboots.
Turns out yesterday was patch Tuesday and updates had been installed on the Cycle U laptop and now a reboot was required. Nice. And when I say nice I of course mean suck. Oh well, nothing like a stout effort to get you really warmed up, right?
While Lang R restarted the laptop and loaded the application again we all spun a small gear. After about five minutes it was time to start again.
This time the effort seemed even harder. I was really laboring to maintain 400 watts and after three or so minutes my average fell to 390. five minutes later my average was around 380. By the finish it had dropped another 10 watts. The uphills were doable but I was just not able get my cadence up where it needed to be on the descents so I lost huge chunks of time on each downhill. Yuck.
I dialed it way back on the second effort. I started out trying to maintain 350 and achieved my goal. Whew. And it felt much better than the first effort for sure. The one upside is that 350 felt 'easy' today and when I started these this winter a few months ago 350 was not even conceivable.
A third heat was not in the cards tonight, I called it good and headed home. In retrospect Tuesday's workout was still in my legs a little and I was obviously really fresh last week so would probably have to duplicate that scenario to better my numbers… |
| Equipment: | Ti Cycles Hyak, 42/53, Neuvation wheels, 12-25 |
| Clothing: | |
Monday, February 22, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | 11 miles (4 in the AM, 7 in the PM) |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | upper 30s in the AM, mid 50s in the PM, mostly sunny, dry, calm |
| Workout Type: | active rest |
| Breakfast: | 6:30 AM – cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball leg lifts | 3x10 | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | |
| Results: | |
| Comments: | Core was fine, I think I can start doing more than 10 of these ridiculously hard leg lifts on the ball now…
I felt pretty fresh on my commute but am realizing that 1) riding all the way up Capitol Hill is probably never going to be a real rest ride and 2) this is especially the case on a single speed bike.
Sure is fun though. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | Vans, baggy MTB shorts, knee warmers, Craft short sleeve undershirt, long sleeve running shirt |
Friday, February 19, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk – 12:00 PM |
| Distance: | walk – 3 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | walk – low 50s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | side ball leg lifts | 4x20 | | roman chair knee lifts | 4x40 | | donkey kicks | 3x20 – 80 lb | |
| Results: | |
| Comments: | What is going on…? I was gung-ho and then this week comes along and except for Wednesday I do nothing. I need to learn to internalize the motivation instead of relying on others obviously. |
| Equipment: | |
| Clothing: | |
Wednesday, February 17, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 14:33
indoor TT #2 – 14:42
indoor TT #3 – 14:46 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 382
indoor TT #2 – 372
indoor TT #3 – 367 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | threshold intervals |
| Breakfast: | 6:30 AM - smoothie |
| Lunch: | 12:30 PM – pita bread, humus, 2 Trader Joe's baked energy bars, carrot juice, water, 3 falafel balls w/tahini, tabbouleh |
| Dinner: | |
| Workout Food: | gym – water
indoor TT – large bottle w/1.5 scoops Cytomax |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x10 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 80 lb | | hip abductor | 3x15 – 90 lb | indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | Sometimes the planets align. And sometimes it's just other earthly conditions that coincide but paying homage to some higher power is always fun and much less personal responsibility.
Last night I decided to finally get my race bike rolling so I overhauled the bottom bracket, cleaned the drivetrain (including re-greasing both jockey wheels) and adjusted my position since it has changed since last summer. I was also pretty darn rested as I did nothing Sunday, went for a mellow ride Monday and did nothing Tuesday. I even brought a real sports drink to the indoor TTs instead of plain old H2O. Booya.
I got to Cycle University in time for a nice warm up although my warm up for these events is nothing like what I do for a real race… sitting on the trainer I did not feel especially good or bad. And then we started the first heat.
ASIDE – in addition to being on my 'nice' bike and being rested, the only person here that routinely beats me was Dustin V and he was on his TT bike. Knowing that the TT position usually amounts to about 15 fewer watts I was determined to make this a close race. Motivation is everything.
Right away I was hovering around 400 watts, in 1st place and feeling fine. My winter bike only has a 50 in front and I could tell the bigger gear on this bike was helping me on the descents as I was in the 12 on each one.
for the first time in quite a while I was not only able to power a larger gear all the time but also able to spin it faster on the easier sections. Nice. The key to going faster is to be stronger, right? Right.
On the last long, shallow descent I was really racing and giving it all I could and on the last climb I was able to maintain close to 500 watts which is well above my usual 450 that I can normally maintain in the first heat. What a mental boost! This first heat was my highest wattage and lowest time ever. And by ever I mean ever and not just since I started these up again this winter.
Heat two was preceded by a tiny bit of apprehension – would I be able to go as hard? For a change I was excited to find out instead of being intimidated by the effort. Obviously it went well! Although my numbers fell off a little bit (to be expected when you really race the first heat) I still felt pretty strong all the way to the end and posted my best ever second heat numbers.
The third heat was hard. I could really feel the first two and was not able to maintain the cadence that I had in the first two. Occasionally I tried to compensate by using an even larger gear but it did not work at first. Surprisingly it did kinda work towards the end. I really had to will it though and any lapse in concentration would cause my watts to plummet. At the finish I was still able to hold 480-490 watts on the last climb.
Then I was done. Ouch!
During my cool down I was trying to account for all the variables that allowed my to ride so strong today and I couldn't think of any that have not been mentioned yet. And yes, I triple checked my calibration before each heat. Rest and a freshly tuned bike is worth a lot at appears. |
| Equipment: | Ti Cycles Hyak, 42/53, 12-25 |
| Clothing: | |
Tuesday, February 16, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 70 lb | |
| Results: | |
| Comments: | Dang… hung over and so very sleepy this morning. When will I learn? Not in this lifetime it seems. I mean c'mon, I'm 46 and still bemoaning what I drank last night? Give me a break.
Today was about soldering through the workout – it's been a few days since I have done any core so was good to check that box again. |
| Equipment: | |
| Clothing: | |
Thursday, February 11, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | rest |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | 11:30 AM – (a lot of) yogurt, fruit, granola, water
12:30 PM – 8 Hershey's kisses
1:30 PM – tea |
| Dinner: | 6:00 PM – 4 beers, a couple of French fries…
8:00 PM – cereal |
| Workout Food: | water |
| Course: | | rubber band walk | 3x across the aerobics studio and back | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | | cable punch | 3x15 – 15 lb (on one leg today) | | cross body cable pull | 3x15 – 15 lb | | donkey kick | 3x15 – 70 lb | |
| Results: | |
| Comments: | No cardio for me today! Just a relaxing morning in the gym shooting the shit with my friends. |
| Equipment: | |
| Clothing: | |
Wednesday, February 10, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM – 176 lb |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 AM
indoor TT – 6:15 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 18:03
indoor TT #2 – 15:37 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 322 (peak was 516!)
indoor TT #2 – 322 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal
8:45 AM – 1.5 peanut butter and jam sandwiches, water |
| Lunch: | 12:00 PM – 2 pieces pizza, water
12:30 PM - Stonewall's Jerquee, pear
2:00 PM – 3 chocolates |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x10 | | roman chair knee lifts | 3x40 | | incline press | 20/16/14 – 25 lb | | incline pull down | 20/16/14 – 70 lb | | shoulder press | 20/16/13 – 40 lb | | donkey kick | 3x15 – 70 lb | indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | I was sleepy this morning… why can't I at least sleep until my alarm goes off? Waking up before at times like 4:00 is retarded. In a very PC way of course. Once I made it to the gym things got better.
I didn't sign up for the indoor TTs early enough this week so the first heat was already sold out. That's the price you pay! Instead I put my bike on a trainer next door and spun along the In Cycle class. For once I had a proper warm-up. :)
I felt pretty good today! To top it off I was pretty psyched to get rolling – probably because I missed the first heat and was chomping at the bit.
I took off and unlike my usual fast start I was 3rd right off the bat. And then I was 4th. No biggie, I just re-focused my energy and put my head down. Then we got to the first incline and I started going backwards in a HUGE hurry.
It felt like my resistance was enormous. My watts were through the roof (relatively for me anyway) but my speed was dropping out of sight. To top it off my rear tire was slipping on the roller! I struggled to the summit of the first climb and things felt much better on the descent.
The next climb which is longer was even worse. It got so bad (constant tire slip, etc.) that I stopped pedaling and re-calibrated my CompuTrainer unit. By this time I was in last place and a good 1500' behind the next rider. WTF?
Calibration did not help. Finally I called Lang R over and he found nothing. He called over Craig U who also found nothing. All the connections were sound and my calibration was spot on. Oh well, I figured I was at least going to get in an excellent workout so carried on. By the end I was something like 2500' behind the next guy. Every hill had me in the 55x21 and 23 which never happens. A little frustration let me post a spectacular finish with my watts never dropping below 450 on the last climb.
As I was cooling down Lang walked over and checked some numbers. Finally he asked me what I weighed and when I told him he smiled. Turns out my weight was still the combined weight of me, Shelley and our tandem which means I had gained something like 190 lb. D'oh…! That explains everything. Looking back it felt exactly like I was riding a super heavy bike. And this accounts for the tire slipping too, I was pushing down so hard that with my calibration number of something around 2, there was not enough traction to handle the massive watts I was putting down. Not. But you get the idea.
After getting that straightened out my second heat was good. For once my watts did not drop off! And I felt pretty steady (although super hungry!) all the way to the end. My normal weight sure felt nice. :)
We all had a good laugh. |
| Equipment: | Abici Time Machine, 42/55, 12-23 |
| Clothing: | |
Monday, February 08, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | Last night at 9:00 PM I was 182! :( Of course that was after 4 pieces of pizza, 4 beers and lots of tortilla chips and salsa and guacamole. :| |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 Am
stairs – 6:00 AM |
| Distance: | stairs – 15 flights baby |
| Time (total): | stairs – 1:05 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 40s, dry, calm, mostly cloudy |
| Workout Type: | |
| Breakfast: | 7:15 AM – smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | ball side leg lifts | 3x15 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 70 lb | stairs - Howe Street |
| Results: | |
| Comments: | I did not do any of the clam or normal leg lift stuff at the gym this morning – instead I mixed it up. Way up. Okay, not really.
Today Jim K and I wrapped up the stair season with 15 big ones. Nice. I need to give this guy loads of credit as he is here year after year and it's inspiring – I certainly would not do this if I was alone.
As usual we alternated walking two at a time with running two at a time and to avoid the monotony of this routine we made our last two runners 'doublers' (run up two sections, walk down one, repeat to the top).
This time I remembered to bring a water bottle – yeah for me! That was very nice to have. Especially because it seemed much warmer than the forecast mid 40s… Jim and I were both feeling the heat.
After finishing we congratulated each other on another fine workout and headed home. I'll miss this, I always do. But never enough to keep it going. :) Now it really is time to dedicate myself to the bike. |
| Equipment: | |
| Clothing: | shorts, Craft short sleeve undershirt, long sleeve running shirt |
Friday, February 05, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
run – 5:45 PM |
| Distance: | run – 5.8 miles |
| Time (total): | 49 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8:30 minutes/mile |
| Power: | |
| Total Ascent: | |
| Weather: | low 50s, dry, calm, partly cloudy |
| Workout Type: | |
| Breakfast: | 7:00 AM – smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | rubber band walk | 3x across aerobics studio | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | donkey kick | 3x15 – 60 lb | |
| Results: | |
| Comments: | So… Cycle University sent me a note today informing me that the indoor TT was cancelled because of lack of interest. Seems I'm the only person wanting to get in a good cycling workout on a Friday night? What a rip.
Not really knowing what to do but knowing I was not going to ride a trainer alone at home I figured why not try running again. Heck, it's only been one month since I have run even one step, what could be so hard? Jesus, I'm an idiot.
For the first 2.5 miles my core felt all tingly like I was about to get a side ache. And did I mention I was crawling along? Oh yes, I was. Definitely a shock to the old system.
It was sorta trippy running at night. I had to watch my footing at times and avoid things like curbs, piles of leaves, manhole covers and one fire hydrant that I saw only a split second before I nearly piled into it. At least I had on my reflective sash so that others could see me.
On the way home I got a little crazy and headed up the Howe Street stairs. That'll take the wind out of you. I had to walk for half a block after that but then slowly got going again.
At the end I actually felt okay. It felt like I was going super slow the whole time but that's all right I guess. What was I expecting, right? And hey, I got the workout in. That felt good. |
| Equipment: | iPod, ridiculous feeling/looking reflective sash |
| Clothing: | shorts, Craft short sleeve undershirt, long sleeve running shirt |
Wednesday, February 03, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 15:27
indoor TT #2 – 15:50
indoor TT #3 – 15:43 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 334
indoor TT #2 – 316
indoor TT #3 – 408 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal
10:30 AM – almonds, orange |
| Lunch: | 12:00 – fish burrito, water
3:30 PM – orange, Kit Kat bar |
| Dinner: | 8:00 PM – green salad, bread, mustard, cheese, beer |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x10 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | | incline press | 20/20/26 – 25 lb | | incline pull down | 20/16/12 – 70 lb | | donkey kick | 3x15 – 60 lb | indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | I was a bit sleepy at the gym again but not having a time constraint makes it easier to get the job done. Sometimes. It did today.
Those darn leg lifts on the ball are killer, can I just say that? I am so weak. Everything else was fine.
At Cycle University we started out a bit brisk in the first heat. I think I was trying to hang onto Justin A's wheel a tad too long… :) He was on his new TT bike as well so perhaps I was hoping it would slow him down just a little. It did, just not enough for me to stay with him. About half way in I noticed that Lang R was having a great ride too and that he was gaining on me. Lang is so much smaller than I am and I can usually beat him in this event but today it was going to be close. We hit the last climb dead even and in spite of me maintaining 450+ watts up that darn hill Lang was out of the saddle and nipped me at the line. Nice job. The end result was I had a pretty good time for me on the TT bike but was also somewhat ruined for the second heat. Several strong riders showed up tonight so I got 5th place! Boo.
Heat two was just what I expected. I felt pretty poor a the start, managed to ride myself into it in terms of how I felt but my numbers were no where near the first. Adrian H showed up and so I got 5th place again. Oh yeah, Lang (and Justin) beat me again as well, he was really going well.
Heat three was fun. FUN I tell you. Shelley showed up and we mounted the tandem on the CompuTrainer. Shelley went too hard the last time we tried this and consequently did not have much fun. She did a much better job of pacing herself today. Our goal here is just to get in some quality efforts on the tandem since the amount of daylight and the poor weather are conspiring to keep us off the road. I also did not go too hard and was at maybe 85 percent…? I had a blast! Seeing us routinely go above 500 watts on the climbs, average over 400 and hit 600 on the last ascent was a thrill. Obviously I'm easily amused. Thanks Shelley. |
| Equipment: | Abici Time Machine, 42/55, 12-23
Co-Motion Robusta, 30/42/53, 12-27 |
| Clothing: | |
Tuesday, February 02, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | stairs – 13.5 flights |
| Time (total): | stairs – 1:05 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 40s, dry, calm |
| Workout Type: | |
| Breakfast: | 7:30 AM – smoothie |
| Lunch: | 12:00 PM – orange
12:30 PM – 3 pieces Pilot Bread w/peanut butter and jam, Stonewall's Jerquee, mini Kit Kat bar, water |
| Dinner: | |
| Workout Food: | gym – water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x15 | | ball leg extensions | 3x15 | | roman chair knee lifts | 3x40 | stairs - Howe Street |
| Results: | |
| Comments: | Core was low key and not hard, I didn't have too much time as I was trying to meet Jim K at the stairs later.
It's official, we are going up and down slower than in years past! We're also resting more at the top. To be clear, I guess only I am resting more as Jim had an off day and was quite a bit behind me every flight except the first one. :( This made the stairs relatively easy. As easy as this kind of exercise can get anyway.
Once again we alternated walking two at a time with running two at a time. As usual it took two runners for my legs to wake up but then I felt fine and my speed remained pretty constant.
The great thing about doing stairs with Jim is we talk about stuff other than cycling. It might be skiing, kids or like today it was all about cars; specifically the new Ferrari 458. Jesus, what an automobile!
After completing 11 flights we threw in a doubler (run up two sections, walk down one, repeat all the way to the top) for our last runner and then cooled off with a walker. One more week left! I am so ready to quit this…
Man did I get thirsty today at the stairs – I gotta remember to bring water bottle next time. |
| Equipment: | |
| Clothing: | shorts, Craft short sleeve undershirt, long sleeve running shirt |
Monday, February 01, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | 45 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal
9:00 AM – almonds
9:30 AM - Stonewall's Jerquee |
| Lunch: | 12:15 PM – 3 pieces pizza, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 10/12/12 | | ball leg extensions | 10/12/12 | | roman chair knee lifts | 3x40 | | donkey kick | 2x15 – 50 lb, 15 – 60 lb | |
| Results: | |
| Comments: | The alarm woke up up rudely this morning, I was fast asleep.
Once I got to the gym core was okay but my legs were pretty tired fo sho. |
| Equipment: | |
| Clothing: | |
Friday, January 29, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 178 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:30 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 24:18 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 321 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM – smoothie
10:30 AM – almonds
11:00 AM – massive chocolate chip cookie |
| Lunch: | 12:30 PM – rice, stir fry veggies, Builder's bar, tea, water |
| Dinner: | 7:30 PM – lasagna, green salad, 2 glasses wine, yogurt, granola, peanut butter, water |
| Workout Food: | water |
| Course: | | rubber band walk | 3x down and back in the aerobics studio | | ball leg lifts | 3x10 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | | incline press | 20/16/12 – 25 lb | | incline pull down | 18/16/14 – 70 lb | | shoulder press | 18/16/12 – 40 lb | | donkey kick | 3x15 – 50 lb | indoor TT – 10 mile rolling course |
| Results: | official results |
| Comments: | The gym went fairly well although I felt pretty (sleepy) tired today. I was psyched to finally bust out some real numbers on my leg lifts while on the ball, that is so damn hard for me.
Having had such a super ride at Cycle U two days ago on my TT bike I was actually excited to see how tonight would go with the longer course! I unloaded my bike, walked it to the door and… [queue sound of crickets]
There was no one else there. Lang R was there futzing with his MacBook trying to get it to display on a television but there were ZERO indoor TT participants. I apprehensively installed my bike on the trainer, changed my clothes and began a lackluster warm-up. After confirming that the other three folks who had signed up had indeed bagged Lang asked me if I'd like to try the CompuTrainer mode instead of the multi rider mode and I said sure. In this mode you are 'outside' and can see the road (and the pixilated trees, grass, etc.) as you climb and descend. He also offered to let me race a pacer; that sounded great.
All seemed fine and at my request we configured the pacer to average 330 watts (it seemed like an ambitious goal on this longer course and me being on my TT bike) so off I went. It soon became obvious that all was not right.
I started out faster than 330 watts but the pacer stuck with me. In fact, he sucked my wheel! On the first climb eased off a bit, got behind him and sure enough, drafting was turned on; I could feel the resistance ease up just a little as my digitized rider slotted in behind the robot pacer. I told Lang what was up and after he told me there was no way to turn this off in this mode I opted to stop and start again by myself.
So… after another five minutes I was finally on my way. Still with the scenery but this time no pacer.
I managed to stay down in the aero bars the entire time but my focus was not laser sharp by any means. I managed a reasonable time/watts but figured out pretty quickly that my stated goal of 330 was not going to happen tonight. Oh well.
After finishing I got the hell out of Dodge as I did not want to subject myself to another solo ride. Good thing too as I was able to eat dinner with Shelley tonight for a change instead of heating leftovers. Nice. |
| Equipment: | Abici Time Machine, 42/55, 12-23 |
| Clothing: | |
Wednesday, January 27, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 8 |
| Time of Day: | gym – 5:15 AM
walk – 12:00 PM
indoor TT – 5:30 PM |
| Distance: | walk – 3 miles |
| Time (total): | indoor TT #1 – 15:21
indoor TT #2 – 15:34
indoor TT #3 – 15:48 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 337
indoor TT #2 – 326
indoor TT #3 – 316 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x6 | | roman chair knee lifts | 3x40 | | cable cross body | 3x15 – 20 lb | | cable punch | 3x15 – 20 lb | | donkey kick | 3x15 – 50 lb | walk – marsh loop on UW campus
indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | Core was good, although the numbers don't show it, I finally felt somewhat in control for the lag lifts while on the ball.
After spending some time with my PT this morning tweaking my TT bike position and installing a new saddle to test it out (gotta keep the junk alive ya know) I headed down to Cycle U. And you know what? As ridiculous as this saddle looks it is the absolute bomb. BOMB I tell you.
It totally eliminates the pressure on the crotch and I think that on a longer TT numbness would be a complete non-issue. It is a little wider than what I am used to right between the thighs but I experienced no chafing or other discomfort and I did sit on the bike for three of these things today so that has to be a good test I'm thinking.
In my first heat I felt surprisingly fresh! I was expecting power to be significantly lower on the TT bike than the road bike by like 20 watts but that was not the case for the first couple of miles. I was resolved to stay in the aero bars to 1) test the saddle and 2) to see how the power would fare like when I'm on the road so it did slide some when I hit the first climb but not too bad. On the last hill to the finish I got on the cow horns and was able to hold 400+ like usual. Nice.
Heat number two was similar but I was not quite so fresh. :) It felt like the second heat usually does meaning I was not as fast and a little less focused.
Impulsively I decided to stay for heat number 3 even though I had not originally signed up for it. At the beginning I felt like it was a mistake but I slowly eased into the effort and recovered a tad. Sure, I was slower but I did not feel shattered by any means. This time I stayed down in the aero position all the way to the finish and still managed to hold 420+ watts to the line. That to me is very encouraging as it means I had some gas left in the tank and that my power does not suck when down on the bars.
At my fit this morning I realized my aero bars are stupid. I got the ones that look cool but they are not the most versatile. The cow horn extensions slope down for that 'fast' look but this means that if I need to climb an extended hill on the TT bike I will need to hold onto the forearm pads – not ideal at all. A better bar would be two-piece so I can futz with the stem length and also flat so the sides are the same height as my brake hoods roughly. Live and learn. |
| Equipment: | Abici Time Machine, 42/55, 12-23 |
| Clothing: | |
Tuesday, January 26, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:00 AM
stairs – 6:00 AM |
| Distance: | Lucky 13! Okay, 12.5 flights really… |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | low 40s, mostly clear, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | Nothing, the water was shut off at the gym. :( |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | stairs - Howe Street |
| Results: | |
| Comments: | Core was fine, the third set of Roman chair knee lifts are getting easier.
Jim K and I got it done today. Only two more weeks of this action. Yes, I am looking forward to no more stairs on Tuesday! :)
We alternated between walking and running for nine flights and then on our fifth runner we threw in a 'doubler' (read: up two sections, down one, repeat to the top). Then we walked one and finished with a regular runner.
Jim is playing games with me I think… :) He's strong on the first runner and then I leave him behind more and more as the morning progresses but the last time up he came on amazingly strong and I had to push for all I was worth. He was on front of me with just two sections to go and I barely beat him. Must be mental. |
| Equipment: | |
| Clothing: | shorts, Craft long sleeve undershirt, long sleeve running shirt |
Technorati Tags:
Howe Street,
stairs
Monday, January 25, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | | incline press | 20/16/12 – 25 lb | | incline pull down | 3x20 – 65 lb | | donkey kick | 3x15 – 50 lb | |
| Results: | |
| Comments: | Today is my birthday; happy day to me!
My core exercises are getting a little easier, that's good. So why is my back more sore than previously…?! I think my posture throughout the day is seriously lacking and I need to shape that up. |
| Equipment: | |
| Clothing: | |
Friday, January 22, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 9 |
| Time of Day: | gym – 5:00 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 25:00
indoor TT #2 – 25:28 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 326
indoor TT #2 – 312 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball leg lifts | 3x5 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | | incline pull down | 3x20 – 65 lb | | incline press | 20/17/13 – 25 lb | | shoulder press | 13/13/14 – 40 lb | | donkey kick | 3x15 – 50 lb | indoor TT – 10 mile rolling course |
| Results: | official results |
| Comments: | The gym was great. I was there nice and early, I was into it, the music was good, etc., etc.
For the first time I did not feel like I was flailing when I did my leg lifts on the ball. Now I Just need to be able to do more!
At Cycle U it was so so. My first heat was all right in that I was shooting for 320 watts and surpassed it. But my second heat was lame-o. Once again I could not focus and my numbers were fine one minute and then dropped WAY off the next. One time I Looked up and my average was 309. Had I been a coach I would have yelled at myself.
I'm being hard on myself because I don't think my body is that tired for the second heat… I bet if I cold maintain focus I could equal my first ride; especially since I did not go all out or anything. Far from it. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Wednesday, January 20, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 9 |
| Time of Day: | gym – 5:00 AM
walk – 12:00 PM
indoor TT – 5:30 PM |
| Distance: | walk – 3 miles |
| Time (total): | |
| Time (moving): | indoor TT #1 – 15:03
indoor TT #2 – 15:28 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 540
indoor TT #2 – 530 |
| Total Ascent: | |
| Weather: | upper 50s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM – cereal
9:30 AM – almonds, water |
| Lunch: | 1:30 PM – fish burrito, water |
| Dinner: | 8:00 PM – corn chowder, cheese, yogurt, jam, granola, water |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | rubber band walk | 3x | | roman chair knee lifts | 3x40 | | incline press | 20/16/13 – 25 lb | | incline pull down | 20/20/14 – 65 lb | | donkey kick | 3x15 – 50 lb | walk – work to Gas Works Park and back
indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | The gym was okay, I think some of these core exercises are getting easier to a small degree so that's nice.
The weather was outrageous today so I joined the walking group at work and we hit out to Gas Works Park. I was down to a t-shirt right away but for some reason my little toe on both feet was rubbing the adjacent toe and by the end of the walk I had a huge blister on both feet. How crazy… I have gone walking in these shoes several times before.
At Cycle U I was not expecting anything at all and ended up feeling fantastic in the first heat. I was breathing a bit hard kind of like at the stairs yesterday but my legs felt very strong and if not for the breathing the effort was almost easy… As easy as this kind of thing can be. Today was the day that I (maybe) could have posted a new PR; it sure felt like it. Even at 350 watts I felt like I was holding back.
Heat number two sure compensated for that feeling of invincibility though, focus was HARD to maintain. I started thinking I would shoot for 340 and soon realized that was not going to happen. Once I looked up and was barely doing over 200 watts! Crap. If not for that last hill where I try to hold 400+ my average would have been even lower. It really is all about the ability to focus, my legs did not feel that bad. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Tuesday, January 19, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | 11 flights |
| Time (total): | 45:40 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 50s, dry, calm, partly cloudy |
| Workout Type: | |
| Breakfast: | 7:00 AM – cereal, banana
9:45 AM – almonds |
| Lunch: | 12:30 PM – 3 pieces Pilot Bread w/peanut butter and apple butter, Stonewall's Jerquee, water |
| Dinner: | 7:00 PM – Judy Fu's, 2 beers, fortune cookie |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x40 | stairs - Howe Street |
| Results: | |
| Comments: | Core went well! Especially since I have taken four days off from doing any exercises. The knee lifts were tough but they are never easy…
Stairs on the other hand were brutal. I was alone and my incredibly old playlist on the iPod is just not pepping me up like it used to.
I was still able to alternate walking with running but the runners were mighty pathetic and I was gasping for breath after the fourth and fifth one. And by gasping I mean it felt like someone was suffocating me. :( No joke, my throat felt so incredibly freaking small. And once you finish your effort, there isn't anything you can do to speed up the recovery process, you just have to sit/stand/walk and wait for the oxygen to get back into your system. It sucked.
I recall this happening a couple of times each year when I go really hard and each time I want to go have elective surgery and remove my tonsils. Mine have always been huge. Time to see the doctor perhaps? And what makes me wonder is I was not even going that hard. Dang.
Anyway, I was sorta hoping to get in 12 flights today but after eight I knew there was no way in hell that was happening. At least I got five runners plus the 'cool down' walker at the end.
On the bright side it was positively balmy out today. Two shirts was one too many today. And the stairs were 99 percent dry! That's a first since I started this winter. |
| Equipment: | |
| Clothing: | shorts, long sleeve Capeline shirt, short sleeve running shirt |
Technorati Tags:
Howe Street,
stairs
Tuesday, January 12, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 178 |
| Body Fat: | 8 |
| Time of Day: | gym: 5:00 AM
stairs – 6:00 AM |
| Distance: | stairs – 11.5 flights |
| Time (total): | stairs – 51:30 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | 50, light rain, calm |
| Workout Type: | water |
| Breakfast: | 7:15 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | | incline cable punch | 2x20 – 20 lb | | cable cross pull | 2x20 – 20 lb | stairs - Howe Street |
| Results: | |
| Comments: | Well, that's two days in a row that I have been able to do sets of 40 knee lifts. Good for me.
At first I was bummed about the rain but after Jim shoed up and I got out of the car I realized that it was 1) not cold at all and 2) I was not on my bike in this so my mood rapidly improved.
At the bottom of the steps we met – surprise, surprise - Justin A. I guess he didn't want to ride in the wet and dark either.
Justin sure rests less than Jim and I usually do but it was fine. He was running one at a time so we actually got to the top before him, were able to catch our breath and then descend together. He also 'walks' much faster than we usually do. :)
Luckily I felt pretty good! I was able to walk with Justin and even towards the end when he started running two at a time we got to the top together.
Jim was a great sport! We never had to wait long at the top or bottom for him even though we were picking things up a sizable notch. I am so glad he shows up for these workouts. So VERY glad.
The weather turned out to be perfect really. The light rain kept us cool, it was not excessively slippery and the only slip was probably because there is a black hole of sorts on the bottom section and it's really hard to see the stairs this time of day.
We did nine flights and then our last runner was up two, down one. Then we finished with a walker. Nice. And then Jim and I drove home and Justin ran (5.5 miles) home. Oh yeah, he ran down here too. |
| Equipment: | |
| Clothing: | shorts, long sleeve Capeline shirt, running t-shirt, cap |
Technorati Tags:
Howe Street,
stairs
Monday, January 11, 2010
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 50 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x40 | | incline press | 20/18/13 – 25 lb | | incline pull down | 3x20 – 65 lb | | shoulder press | 20/16/12 – 40 lb | |
| Results: | |
| Comments: | Totally minimal/rest workout today.
And yes, if I could somehow work in some light cardio on these rest days it would be that much better for me but it's also a nice mental break to not do anything that makes you breath hard.
Today was the first day that I was able to increase the reps for the knee lifts. It was harder but not insanely so which means I need to try and maintain this number now. :( I also tried to increase the reps for the upper body stuff and it kinda sorta worked… Increasing the reps on the early set sure blows me out for the last one. Nothing unusual here Martin, that's how the body works!
On the way out I did some funky donkey kick machine for a couple of sets each leg. Man, there are a lot of strange machines here in the gym. |
| Equipment: | |
| Clothing: | |
Friday, January 08, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:00 PM – 180 lb |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | gym – 60 min |
| Time (moving): | indoor TT #1 – 25:00?
indoor TT #2 – 25:30? |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 323?
indoor TT #2 – 302? |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – smoothie
10:00 AM – almonds |
| Lunch: | 11:30 AM – quinoa, veggies, water
12:30 PM – 3 pieces Pilot Bread w/peanut butter and apple butter
4:30 PM - Z Bar |
| Dinner: | |
| Workout Food: | water |
| Course: | | hip raisers (ball) | 3x10 | | leg extensions (ball) | 3x10 | | leg lifts (ball) | 3x5 | | side walk (rubber band) | 2 x across the aerobics studio | | roman chair knee lifts | 3x35 | | cable punches | 3x15 – 20 lb | | cable cross body | 3x15 – 20 lb | indoor TT – 10 mile rolling course |
| Results: | not posted yet |
| Comments: | Mixing up the core today! Dang, it's hard to know what to call each of these exercises… The leg lift while on the ball (think push-up position with feet on the ball) is a killer. I can only left each leg for about three seconds and was only able to do each leg five times per set. Nice. Not.
At the indoor TT I started my first heat hoping to maintain 330 watts but half way through I realized that number was a tad ambitious. I managed to get sorta close so 330 is not too far off I'm hoping. I was not super smooth today and my numbers kept rising an falling more than I wanted and I would have to correct.
My second indoor TT was kind of entertaining if you were not me and were watching. I took off at the gun and right away was in 3rd place! Not that I'm some super star but I kept falling behind and was totally spun out working like crazy! It's like there was not enough resistance.
I finally just coasted, re-calibrated and then tried again. I was going really hard (read: pedaling like a maniac) and yet not making up any ground. By this time I'm about 600' behind the leader and in 4th spot.
Finally I called for help.
Martin: "LANG…!"
Lang: "Yeah?"
Martin: "Something's wrong, [gasp, gasp] I don't have [gasp. gasp] enough resistance and [gasp, gasp] I'm pedaling like crazy."
Lang: "You're in the small chainring."
Martin: "F*ck me…"
Of course as soon as I shifted up I was blown. Oh man was it hard to get that bigger gear rolling… I slowly got used to it and then pretty much put in a maximal effort to catch the guy in front. I passed one person, passed another and got within 300' of the leader before I started to unravel. By the finish I was about 600' back again. :)
So, not a perfect ride and I torched my legs way too early but in retrospect it was fun/a good experience to give it that stick in the middle of the heat and then try to continue. Had I not done that I think I could have ridden a time very close to my first one. That was my goal until I fell behind at the start. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | Wore my new 2010 kit (complete with socks) for the firs time! |
Thursday, January 07, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 60 min? |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | hip raisers (ball) | 3x10 | | leg extensions (ball) | 3x10 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull down | 3x16 – 65 lb | |
| Results: | |
| Comments: | Well, for the first time I was able to do the side leg lifts without a wall to run my heel up and down on. I guess that's progress.
The on-the-ball stuff is TOUGH. I can hardly balance myself and all tipsy. Nothing like a huge spotlight illuminating my weaknesses…! I sure hope all this stuff helps my back and makes my time on the bike more enjoyable. There were some rides and races last year where I was so sore and stiff and hurt after that even getting off my bike was a chore. Not so much fun. |
| Equipment: | |
| Clothing: | |
Wednesday, January 06, 2010
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
walk – 12:00 PM
CycleU – 5:30 PM |
| Distance: | walk – 3 miles |
| Time (total): | |
| Time (moving): | indoor TT #1 – 14:44
indoor TT #2 – 15:09 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 362
indoor TT #2 – 335 |
| Total Ascent: | |
| Weather: | upper 40s, mostly cloudy, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM – smoothie
9:00 AM – almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip raisers | 3x10 | | ball leg extensions | 3x10 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull down | 3x16 – 65 lb | | shoulder press | 3x16 – 40 lb | walk – from work to Gas Works Park and back
indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | Today was the first time I was able to do my leg lifts without bracing my foot against the wall – yeah for me. All the ball stuff is still phenomenally difficult.
16 reps for my upper body exercises is feeling slightly more solid now thank goodness… I might have progressed from total weakling to just really, really weak. From piss poor to just pussy. From that guy Mac who got sand kicked in his face on the beach to that guy Mac who got sand kicked in his face on the beach but can do 16 reps of a really light weight.
My indoor TT on the other hand was stunning. To me anyway. :) I believe this is my best or second best time ever since I started dabbling in these about three or four years ago. Seeing as it's early January; as long as I don't burn myself out mentally I should be good for the spring.
Of course my second effort was markedly slower than my first… so I have a new goal now – to increase my average over two heats instead of trying to crush just one.
In heat one I started out hard. For the last few weeks I have been consciously NOT trying to race these and instead just keep my power steady. It's worked well and each week I have been able to up the power just a tad. Not so much today. At the half way point I felt relatively good so I decided to carry on and see if I could hold it. These events (and any TT for that matter I suppose) are all about focus. Lose it and your power falls WAY off. Keep it and you are much more consistent.
I have been pushing a relatively big gear at the indoor TTs this winter and today it was no different. The increase in power and the reduction in time was due to me spinning that same gear just a little faster.
I was pooped at the end but was still able to keep the power over 400 on the last climb. Nice.
Heat number two was all about damage control – holy cow was I cooked. But in retrospect it still was not awful, just slower than I wanted my second heat to be. I kept losing that focus and saw my power dip below 300 on several occasions, especially on descents. Rats. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Tuesday, January 05, 2010
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 180 |
| Body Fat: | 8 |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | 60 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM – cereal, banana
9:00 – almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | ball hip lift | 3x10 | | ball leg extension | 3x10 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull down | 3x16 – 65 lb | |
| Results: | |
| Comments: | I added two more core exercises to the routine today and man were they hard. I could barely do 10 reps! :( If I were to go way out on a limb I might guess that this is the reason my PT told me to do them…
I still can't do more than 16 reps on the upper body stuff except for the first set and if I did it would kill me for the second and third.
It was positively refreshing to know I was NOT going to do any cardio today. When I walked out of the gym and had hardly broken a sweat. Kind of a change of pace. |
| Equipment: | |
| Clothing: | |
Wednesday, December 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:15 PM – 180 |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 14:58
indoor TT #2 – 15:00
indoor TT #3 – 15:14 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 355
indoor TT #2 – 344
indoor TT #3 – 330 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM – smoothie |
| Lunch: | 11:30 AM – giant Thai tofu wrap, tea
1:00 PM – Odwalla chocolate protein drink, 3 pieces Pilot Bread w/peanut butter and apple butter, water |
| Dinner: | 8:00 PM – roasted cauliflower, green salad, bread, pesto, 2 Bud Lights, way too many Christmas cookies |
| Workout Food: | water, 1 gel before the 3rd indoor TT |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull-down | 3x16 – 65 lb | | cable incline press | 2x15 – 20 lb | | cable cross body | 2x15 – 20 lb | indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | The gym was fine, I added some cable exercises for the core and it felt super but dang, this routine is taking a while to finish… hope i can stick with it.
AS of this writing I don't yet have the official results for the indoor TT but I do vividly recall my average power for the first one as I believe it's my best ever. I recall my best time ever being 14:45 but can't remember what the power was that day… Power? Who uses that? :)
So I scorched the first heat (for me anyway) and then kind of folded. My second ride was not terrible but the laser like focus was gone. Ride three was more of the same. Funny thing is I felt pretty good physically during the second heat and so I think that if I'd had the same fortitude I could have posted another 350+ watt ride. The third heat was all about limiting my loses if you can even do that at an indoor TT. My watts kept dropping below 300 and I was out of it.
Heat one was full. Nice. That really makes for a fun event.
So my stated goal was to average 350 watts in one of these events.. now what? I guess I should strive to 1) repeat this and then 2) try to muster up back-to-back 350s. If that flies I might even see if I can sustain 350 on Friday. There, easy cheesy. Now I have a shit ton of goals again. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Tuesday, December 29, 2009
| Hours Sleeping: | 5? I woke up at 3:30. :( |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | 10 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | mid 30s, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x40 | | roman chair knee lifts | 3x35 | | incline press | 3x16 – 25 lb | | incline pull-down | 3x16 – 65 lb | | shoulder press | 3x15 – 40 lb | stairs - Howe Street |
| Results: | |
| Comments: | It's been a few days since I have done my core routine. :( Luckily it felt okay. My PT told me to do the leg lift stuff faster and guess what, that's harder. Now I also need to figure out how to work in the extra exercises he told me to do. This shit takes time!
On an up note I was able to add a tiny bit of weight to the pull-downs and up the reps by one. ONE. I know, impressive stuff.
At the stairs it's down to just Jim K and me now. RC has decided to stick to the bike from now on which is cool. As long as Jim shows up that is. :)
The first runner (it's back to alternating walking and running) felt like absolute crap. I'm pretty sure I have said that before but today was exceptional. If I had been alone I would have headed straight for the car and driven home. Thank goodness I was with someone because the second runner was a world of difference. And the third was even better. Then I was cruising.
About half way into the workout these four high school footballers show up and hit it hard. And by hard I mean that the two reasonably fit guys yelled like crazy to try and encourage the other two up each flight. At first it was funny and then it just go annoying.
"C'mon bitch, don't you walk, don't you WALK…! We're in this together. NO other school is doing this; not Eastside Catholic, not [insert several more high schools here] not anyone!"
You get the idea. At one point Jim turns to me and says, "Oh to be 18 again." Totally. |
| Equipment: | |
| Clothing: | shorts, long sleeve running shirt, long sleeve Capeline shirt, short sleeve running shirt, SmartWool cap, gloves
It was too cold for shorts today. |
Wednesday, December 23, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
CycleU indoor TT – 5:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | indoor TT #1 – 15:09
indoor TT #2 – 15:22
indoor TT #3 – 15:30 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 345
indoor TT #2 – 334
indoor TT #3 – 327 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 | | side leg lifts | 3x35 | | roman chair knee lifts | 3x35 | | incline press | 3x15 – 25 lb | | incline pull-down | 3x15 – 60 lb | | leg extensions | 3x15 – 115 lb | | leg curls | 3x15 – 105 lb | CycleU indoor TT – 10 km rolling course |
| Results: | official results |
| Comments: | Core went well (read: it must be time for me to add one or two additional exercise…).
I think I can also move up in weight, at least for the leg stuff. Seriously, I must be the weakest person i know from the waist up. Holy crap.
At the indoor TTs I really surprised myself in the first heat. My stated goal is to average 350 watts for one of these and low and behold I practically did it. Of course I do take these numbers with a big grain of salt as the unit invariably is not calibrated just right and there might even be some variance from trainer to trainer but hey, it's still cool to put out those numbers.
ASIDE – I have said it before and I'll say it again, watching your OWN numbers and not racing others is key to doing well. I always get lured into pushing too hard when I can't or shouldn't racing this event but watching myself and specifically keeping the power on during the descents is really helping me. Does this mean Martin needs to fork out the dough for a power meter. Argh… I hope not.
What was not so cool was watching my numbers get worse and worse with each successive heat. :) But again, I was not exactly eating to win this day and that first effort might have taken a bit out of me.
I'm noticing that I might be slightly under-geared for these events. I'm in my 50x12 at least three times on this course and at least once I'm pretty spun and my watts drop off precipitously. |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Monday, December 21, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x40 to each side | | side leg lifts | 3x30 to each side | | roman chair knee lifts | 3x35 | | incline press | 3x15 – 25 lb | | incline pull-down | 3x15 – 60 lb | | leg extensions | 3x15 – 115 lb | | leg curls | 3x15 – 105 lb | |
| Results: | |
| Comments: | Now did those core exercises feel just a tad easier today…? Nah. |
| Equipment: | |
| Clothing: | |
Friday, December 18, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
indoor TT – 5:30 PM |
| Distance: | indoor TT – 10 miles |
| Time (total): | |
| Time (moving): | indoor TT #1 – 25:01
indoor TT #2 – 25:00 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 334
indoor TT #2 – 227 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x35 | | side leg lifts | 3x30 | | roman chair knee lifts | 3x30 | | incline press | 3x15 – 25 lb | | incline pull-down | 3x15 – 55 lb | | leg extensions | 3x15 – 115 lb | | leg curls | 3x15 – 105 lb | indoor TT – 10 mile rolling course |
| Results: | official results |
| Comments: | Okay, day two of doing the RIGHT core exercises went better than day one so that was good. Gotta get those reps up and then I need to figure out a leg press type thing that I can do and not stress my back.
Weights were no sweat at all – I'm weak as hell but it was not hard except for the incline press. It has obviously been way too long since I have done a push-up and am thus starting from scratch. Poop.
At Cycle U I had my best ride ever this fall/winter season. This after having my best ride prior to today two days ago. It's nice but now I need to give it some stick and see if I can surpass these numbers… My stated goal is to average 350 watts. I think I can do that on the 10 km course but the 10 mile? We'll see. :)
I have realized lots of improvement just by watching my watts and NOT racing the other participants. There's probably a good take-away in there somewhere… |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Wednesday, December 16, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:30 AM
CycleU indoor TT – 5:30 PM |
| Distance: | CycleU indoor TT – 10 km rolling course |
| Time (total): | |
| Time (moving): | indoor TT #1 – 15:38
indoor TT #2 – 15:37 |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | indoor TT #1 – 335
indoor TT #2 – 336 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | clam knee lifts | 3x30 | | side leg lifts | 3x30 | | roman chair knee lifts | 3x30 | | incline press | 3x15 – 25 lb | | incline pull-down | 3x15 – 45 lb | | leg extensions | 3x15 – 115 lb | | leg curls | 3x15 – 90 lb | |
| Results: | official results |
| Comments: | Today was day 1 of me doing my core exercise correctly! :( Don't you hate it when you find out you have been doing it all wrong? I sure do. Today was also day 1 of me giving (some very light weights) a try again. It's been at least 12 months and I'm feeling pretty puny.
I had my best night to date this season at the indoor TT! My power jumped from about 320 to about 335 and my two rides were almost identical which to me is a good sign. If I crash my second ride it means I'm not so fit. On the other hand, it might mean that I can go faster on my first ride. :) |
| Equipment: | Bianchi Volpe, 38/50, 12-25 |
| Clothing: | |
Thursday, December 10, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio – 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core – 3 sets leg lifts on incline bench, 2 sets crunches on ball, 3 sets of crazy crunch/leg lift machine
cardio – elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Core did not feel so hot, the exercises we chose were the ones I am not so good at…
Cardio on the other hand was a nice surprise in that it was easier for me to maintain 75+ rpm than I thought it might be. And having Thom there for company was also nice as talking make the time go by faster. |
| Equipment: | |
| Clothing: | |
Thursday, December 03, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM
stairs – 6:00 AM |
| Distance: | stairs – 11 flights |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Power: | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core – 3 sets leg lifts (5 lb), 3 sets sit-ups on incline board, 3 sets crunch machine
stairs – Howe Street |
| Results: | |
| Comments: | Core (read: abs) with Thom and then stairs with Ryan D.
Today Ryan and I just walked the stairs as he had crippled himself last time and I was ‘tapering’ for my race Sunday. Whatever. Regardless of the reason, it was super to be out with great company and we chatted about everything. I love that. |
| Equipment: | |
| Clothing: | |
Wednesday, December 02, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym – 5:15 AM |
| Distance: | run – 4 miles |
| Time (total): | run – 30 min
indoor TT #1 – 15:52
indoor TT #2 – 15:20 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run – 8 mph/7:30 minutes per mile |
| Power: | indoor TT #1 – 312
indoor TT #2 - 420 |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side – 12 lb, 30 side bends to each side – 45 lb | | back extensions | 30 straight, 30 twisting | run – treadmill, zero incline
indoor TT – 10 km rolling course |
| Results: |  |
| Comments: | All the core stuff felt super today, even the plank! In fact, when I hit 120 sec on the second set I could have gone longer but was so surprised to get here without shaking that I stopped out of habit. :(
ASIDE – I went to my PT after work and found out I have been doing all my core stuff wrong. Nice. I guess all this will get harder once again.
My run felt great too. All soreness from last Sunday was gone and I was breathing easy the whole time.
Tonight was my first indoor TT and it was okay. I was not expecting anything and did not go 100 percent. We’ll see how I improve from here as I sure feel like I’m way off the back when it comes to cycling-specific training.
It was also the first time for Shelley to give this a go and she went much better than I thought she would. More accurately, she pushed herself a lot harder than I expected she would. It was so cool to be doing this on the tandem! Hopefully it will be a regular occurrence.
We did slow down on the climbs a bit compared to me on a single bike but I was expecting this. What I was not expecting was how fast we went on the descents! Last summer I swapped the worn out 55 for a 53 on the tandem and we were in it for every downhill. And spun out.
It sure was fun to see the watts climb up over 550 on a couple of the climbs… to bad I can’t manage that on my own. :) |
| Equipment: | Bianchi Volpe, 38/50, 12-25
Co-Motion Robusta, 30/42/53, 12-27 |
| Clothing: | |
Monday, November 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 14/20 resistance, 70 rpm to start, 75+ the last half |
| Results: | |
| Comments: | I was a little sore today from my run yesterday but not too bad… Of course I don't want to speak too soon as this usually gets somewhat worse the second day. :)
Cardio was slooooow. I started and could barely handle 70 rpm, thank goodness I warmed up and finished at 75+ rpm |
| Equipment: | |
| Clothing: | |
Thursday, November 26, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 7:00 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 8:30 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - plank (150 sec), 3 sets sit-ups on incline board (38/30/33), 3 sets leg lifts on bench - 10 lb (20/20/15), 3 sets twisters - 15 lb (60/60/60)
cardio - elliptical trainer, random profile, 15/20 resistance, 75-80 rpm |
| Results: | |
| Comments: | The sit-ups felt great! The leg lifts felt like crap! I think 10 lb is too heavy for me, I did 10 more each set after dropping the dumbbell but I don't think you should be doing this few reps for any core exercise…
When Thom and I hit the cardio loft Carla was already there positively killing it on an elliptical trainer (after she killed a massive leg routine downstairs!) and that got me motivated to go faster so I started out at 75 rpm and just kept climbing from there. The last half was always around 80 or over. It's super to have motivation. |
| Equipment: | |
| Clothing: | |
Wednesday, November 25, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8.2 mph |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline
indoor TT - 10 km rolling course |
| Results: | |
| Comments: | Core was doable, the plank was perhaps marginally better…
On my run today I dialed up the speed one tiny notch and it was still easy so that was a small confidence boost going into the half marathon this weekend with the lofty goal of doing 7:30 minutes per mile. Usually I run at 8 mph and Monday I tried 8.1 and today 8.2. Whoopee!
I have been doing some stretching after running this week and guess what, it helps. Duh, right? :| |
| Equipment: | |
| Clothing: | |
Tuesday, November 24, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 178 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:15 AM
stairs - 6:00 AM |
| Distance: | stairs - 8 flights |
| Time (total): | stairs - 33 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 40s, wet ground, dry sky, mostly cloudy, light wind |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal
9:00 AM - almonds
9:30 AM - Stonewall's Jerquee |
| Lunch: | 11:30 AM - 3 pieces pizza, water
3:00 PM - 10 chocolate covered almonds |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side | | back extensions | 30 straight, 30 twisting | stairs - Howe Street |
| Results: | |
| Comments: | Okay, the plank was slightly more tolerable this morning than yesterday morning because I knew what to expect so was able to steel myself for the effort. That first set of three minutes is still kicking my ass and I think it's because I have been so irregular about this exercise. We'll see if I can change that as my back is not getting any better. In fact, it's getting slightly worse. :(
The rest of my core routine was just fine.
I got to the top of the Howe Street stairs knowing that Jim K would not be there this week but hoping that RC R would. I started my stop watch and headed down. He was nowhere to be seen. Rats. What followed can only be described as Martin playing mind games with himself.
Seven flights (4 walkers and 3 runner) were scheduled and last week I did six so today should have been a piece of cake… But no.
After my second runner I started entertaining the thought of quitting after six flights. Why do I do this to myself? So the next two were even harder because I was distracting myself with the angel/devil in my head trying to decide what to do. In the end I got to the top of flight number six and hardly hesitated, I just spun around and started walking down thus committing myself to flight number seven. Whew. Then at the top of seven I glanced at my watch and noticed I had not even been working out for 30 minutes! I think that shamed me into heading down yet again and because my runners were pretty slow today and I was not super tired I ended up running the last one.
What a head case I am.
All said and done I've had harder workouts, I think being solo gave me WAY too much time to think about shit.
On the up side the weather was quite mild and most of the steps were dry! If I was not such a head case it would have been rather enjoyable. |
| Equipment: | |
| Clothing: | long sleeve Capeline undershirt, short sleeve wicking t-shirt |
Monday, November 23, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | run - 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8.1 mph |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal
8:15 AM - almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | Well… the plank was phenomenally difficult this morning but the rest of my core routine went pretty well and the run was great!
I was blown away by how hard the plank was today. at 1.5 minutes into my first set I was positive that I had like 15 seconds left to and when I looked at my watch it was a real mind f*ck. Obviously I managed to grit it out but crap, what was with that? The second set was marginally better - at least I knew what was coming. :)
In contrast to the plank my run was absolutely refreshing. It felt good like it's supposed and I was super glad I went to the gym today. Breathing was easy, My joints felt fine and I was gliding along. Nice. |
| Equipment: | |
| Clothing: | |
Thursday, November 19, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 4x15 leg lifts w/hip lift on incline board, 4 sets (30/25/20) sit-ups on incline board, 3 sets or twisters oblique machine - 150 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Core and cardio with Thom today and damn, the ab exercises this guy picks are tough! We did more or less the same routine last week and I know I did better then… today was difficult.
Cardio on the other hand was great! Having someone there to chat with was fantastic and my rpms were higher than they have been in ages. |
| Equipment: | |
| Clothing: | |
Wednesday, November 18, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | 8 mph, 7 minutes/mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | Core was fine except for the plank; nothing new here.
My run was pretty good. My head was not in it but after a few minutes (read: 10) my body was doing great. 8 mph was feeling very mellow. As it should. :) Towards the end I was watching the clock WAY too much but I still felt physically fine all the way to the end.
When I finished I grabbed the heart rate sensors after walking for about 30 sec and my heart rate dropped to below 120 bpm within one minute of stopping running and walking at 3.5 mph. Here's hoping that's good. |
| Equipment: | |
| Clothing: | |
Monday, November 16, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 14/20 resistance, 75+ rpm |
| Results: | |
| Comments: | I woke up PHENOMENALLY sore this morning (after being phenomenally sore last night) from my run yesterday and so decided it was time to move or be worse off tomorrow.
I did my usual core routine and then got on the elliptical just long enough (15 minutes) to break a sweat and then did some stretching. It felt great but the benefits did not last very long… at work I was soon limping all over the place and had difficulty getting out of my chair.
Is this what you get when you only run once per week? I guess so. :( |
| Equipment: | |
| Clothing: | |
Thursday, November 12, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x15 leg lifts with hip lift on incline board, 3x30 sit-ups on incline board, 3x15 twisters on machine - 150 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Did core with Thom again and those leg lifts are killer. KILLER. Definitely something I should revisit. And that oblique machine? TOUGH. Not even sure why I'm going a core exercise that I can only do 15 reps of, I should wise up and drop the weight some… but Thom likes to go big on everything and is not about reps so I just follow along on Thursday. :) |
| Equipment: | |
| Clothing: | |
Tuesday, November 10, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
stairs - 6:00 AM |
| Distance: | 7 flights |
| Time (total): | 32 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 40s, partly cloudy, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | stairs - Howe Street |
| Results: | |
| Comments: | I actually drug myself out of bed and got to the gym BEFORE Meeting Jim K and RC R at the stairs. Hooray for me.
After the scheduling confusion last week, today RC, Jim and I did meet. I walked one flight with RC and then Jim showed up so we walked one more and then alternated running and walking.
The runners were very mellow today, it was Jim's second time and RC's first? Anyway, it was great to have the company! Three runners today. |
| Equipment: | |
| Clothing: | |
Monday, November 09, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | 3.3 miles |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal
10:30 AM - 1 envelope Pot Tarts, lots of water |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 14/20 resistance, 75-80 rpm |
| Results: | |
| Comments: | Well… my core sure is sore from that darn run yesterday; how strange! Everything was pretty tough.
I dialed it down a notch doing cardio today, all I wanted was to loosen up, the old 'active recovery' thing. Not sure it worked. :) I'm sore in the calves and hamstrings and the elliptical really does not stretch those muscles out and any loosening I got went away pronto by the time I got home.
What? I should stretch after I run…?! That's crazy talk. |
| Equipment: | |
| Clothing: | |
Thursday, November 05, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 50s, light to heavy rain, breezy |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal
9:00 AM - banana, 2 pieces Halloween candy |
| Lunch: | 12:30 PM - veggie chili, tortilla chips, 2 beers
1:30 PM - banana, dark chocolate, water
2:00 PM - Odwalla Superfood |
| Dinner: | 8:00 PM - 21 pieces pizza, cookies, water, grapes |
| Workout Food: | |
| Course: | core - 3x30 leg lifts - 5 lb, 3x25 twisting sit-ups on incline board, 3x30 leg extensions - 10 lb, 1 drop set on crunch machine
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
run - adventX interval workout at SPU track |
| Results: | |
| Comments: | Core with Thom again! We hit it hard today and it was great to have the company/encouragement as usual. WE did some leg lifts and extensions with a small weight and they were fantastic. And by fantastic I of course mean hard.
On the elliptical I was finally able to maintain 75 rpm, whew! And it felt better too.
After work I headed over to the SPU track for my second ever running interval workout and it rocked. Tonight I was joined by Martin, Nick and Pamela and after we jogged a couple of laps and did some light calisthenics our workout consisted of the following:
- one fast tempo 400 m lap
- 10 steam engines
- 10 push-ups
- rest for 30 sec
Repeat for 20 minutes. Ouch.
In that 20 minutes we managed to get in 7 repetitions of everything. As usual (the other) Martin was running like a maniac and 'won' every lap. Nick is also really fast but seemed to hang back a tad and about half way around I would pass him. Then with 100 m to go Martin would storm by and leave me for dead. Those were the shortest 30 second rests I have ever experienced!
When we caught our breath after the 7th rep Nick announced he wanted to run one more. I joined him and he absolutely killed it. He MUST have been holding something back… :)
Finally we all jogged one last lap and high-tailed it to our cars as the rain was really picking up. Thank goodness it was never cold, even in the wind. The temperature was just warm enough and I was never uncomfortable. From the weather that is. :| The workout had me gasping for air… |
| Equipment: | |
| Clothing: | long sleeve wicking undershirt, short sleeve wicking t-shirt, SmartWool socks
I brought a cycling cap but ditched it after the 2nd rep as I was plenty warm and it was distracting me. |
Wednesday, November 04, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | run - 4 miles
walk - 3 miles |
| Time (total): | run - 30 min
walk - 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph/7:30 minutes per mile
walk - 3.5 mph |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal
8:30 AM - almonds |
| Lunch: | 1:00 PM - Spatzle, veggie brat, sour kraut, salad
2:00 PM - 3 Halloween candies, Stonewall's Jerquee, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline
walk - Ravenna Park and back |
| Results: | |
| Comments: | Today was one of those days… I came this close to staying in bed but finally made the call and went to the gym. I knew nothing would happen after work so this was my only chance.
Core was okay, the plan was hard (what's new) but the rest was fine.
My run started out being much more difficult than it should have been, probably a mental issue. After about 10 minutes it got noticeably easier both mentally and physically. Then with five to go it got harder again. :( My head was just not in it this morning but as usual, once I was finished I was super glad that I had done something today. |
| Equipment: | |
| Clothing: | |
Thursday, October 29, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | All kinds of crap… :( Almonds, cookies, Stonewall's Jerquee, Pilot Bread w/peanut butter and jam, Odwalla juice, I need real food. |
| Dinner: | 7:00 PM - mixed green salad, bread, cheese, water |
| Workout Food: | water |
| Course: | core w/Thom - 3 sets upper and lower crunch machine, 3 sets twisting sit-ups on incline board, 3 sets leg lifts, some other crunch machine
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I STILL can't seem to keep the rpms up over 75. Oh well… |
| Equipment: | |
| Clothing: | |
Wednesday, October 28, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM |
| Distance: | run - 4 miles
walk - 3.5 miles
commute - 9 miles |
| Time (total): | run - 30 min
walk - 55 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph, 7:30 minutes per mile |
| Total Ascent: | |
| Weather: | walk - low 50s, partly sunny, dry, calm
commute - 50, dark, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - 4 chocolate chip cookies |
| Lunch: | 3 pieces Pilot Bread w/peanut butter and jam, Stonewall's Jerquee, water |
| Dinner: | 8:00 PM - pasta, red sauce, veggies, salad, cookies, water, juice |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline
walk - from work to Gas Works Park and back
commute - via Interlaken both directions |
| Results: | |
| Comments: | OH MY GOD the plank was hard today but I gritted it out and managed to not cave after some ridiculously short period of time. I can't believe I used to pump out two three minutes sets and it was no big deal. Maybe someday…
My run felt better. My breathing was okay and I managed to turn one of the giant fans in my direction so was not dripping wet at the end. At the cost of a dry mouth but hey…
Riding to and from work was a dream, pure and simple. It's been ages since I did this and it proves to me that it's the little things. Cruising through Interlaken was (and always has been) a blast.
Of course I forgot my lights - I'm an idiot. Consequently I almost got nailed by a car when I was crossing Madison this morning. I was waiting at an intersection for a break in traffic and there was some SUV on the other side waiting to turn left. We both spotted the same gap in traffic and I had to jam on the brakes just as I was accelerating because the car did not see me. At least I was being really cautious, saw the car and was prepared for evasive action.
Coming home I did NOT have any close calls but was amazed at how many vehicles I saw driving around with only their parking lights turned on when really it was way too dark. Hello people… they're called PARKING LIGHTS; to drive around you need headlights. I could write a f'n book. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, knee warmers, short sleeve wicking t-shirt, long sleeve fleece, wind vest, cap, gloves |
Tuesday, October 27, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | all f'n day - almonds, peanuts, 3 slices banana bread, rice w/peanut sauce and tofu, Odwalla Superfood, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Hooray! Three minutes of plank for the first time in weeks. Sometimes it's the little things.
On the elliptical I thought it was going to be a great day but for some reason my revolutions kept dropping below 75… I did feel fine though. |
| Equipment: | |
| Clothing: | |
Thursday, October 22, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
track - 6:30 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | track - 50, dry, calm, partly cloudy |
| Workout Type: | track - 400 m intervals |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core - crunches, twisters and leg lifts
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
track - 5x400 m efforts |
| Results: | |
| Comments: | Core with Thom W was fine, cardio was okay and the track workout was SO hard.
Today I participated in my first adventX Thursday night track (read: running) workout and it was tough. We walked one lap and then did some light calisthenics and then it was straight into the thick of things. We lined up at the start line and went one lap as fast as we could. Rest. Repeat.
Martin was there and as usual he proceeded to hand me my ass on a silver platter. I never would have dreamed that 400 m would feel so long! The first two efforts were bearable but number three was agony. I felt like I totally came apart half way in. Number four was marginally better and then I blew sky high on number five.
Surprisingly my times only varied about 5-6 seconds. I tried to time myself on 2-5 but was never very good about hitting the stop button after I crossed the line. I was told that my first lap was about 1:13 or so and that my last one was around 1:19 but my watch had me at 1:16-1:21. Not that I have any concept of what this means for a 400 m effort.
Walking back to the car after was interesting. Obviously if you want to get fast, this is the ticket. Just like in cycling, intervals are key. |
| Equipment: | |
| Clothing: | Just shorts and a short sleeve wicking shirt… I was a bit chilly. |
Wednesday, October 21, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | 8 mph, 7:30 minutes per mile |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | The run felt a bit strained today… hard to breath deeply. |
| Equipment: | |
| Clothing: | |
Tuesday, October 20, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM
stairs - 6:05 PM |
| Distance: | walk - 3 miles
stairs - 10 flights |
| Time (total): | cardio - 30 min
walk - 50 min
stairs - 48:20 |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | walk - upper 50s, partly sunny, calm, dry
stairs - mid 50s, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - almonds |
| Lunch: | 1:30 PM - rice, stir fry veggies, 2 fortune cookies, water
4:00 PM - 4 ginger snaps |
| Dinner: | 8:00 PM - stuffed peppers, salad, water, juice, wine |
| Workout Food: | gym - water |
| Course: | | plank | 2x120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb, 2x50 crunch machine - 90/80 lb, 2x20 leg lifts on bench | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
walk - marsh loop with the iWalk gang
stairs - Howe Street |
| Results: | |
| Comments: | After I finished my usual core routine I found out that Thom was going to do some cardio in a bit so I waited for him and did some more core. Nice.
Cardio was okay, it still does not feel stellar but today was decent. What a non-descriptive word…
At lunch I hit the bricks with the iWalk gang again and it was surprisingly warm! I had on two shirts and long pants and wanted to be in shorts and a t-shirt by the end. A pleasant surprise.
I was SUPER worried how I would feel on the stairs today. It has been two weeks and I have not done much else in that time and when I showed up a bit after 6 there was Martin, the guy that always kicks my butt on the adventX Sunday runs.
The adventX group had already done one warm-up flight and wanted to do another so I joined them for a walker. Then we started alternating running and walking. And guess what, I felt pretty good and was the first to the top each time we ran. :)
Martin was timing each run and I was right around one minute each time, my last runner was 1:03 or something if I remember what he said correctly.
After three runners we walked two flights and then ran one last one and did a 'cool-down' flight (read: another walker). Alone I would have walked faster, ran slower and finished in less time overall but it was fantastic having the company. And I'm totally stoked that I felt as good as I did. |
| Equipment: | |
| Clothing: | stairs - shorts, wicking t-shirt, running shoes |
Thursday, October 15, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 2 sets crunch machine, 3x40 twisters - 12 lb, 3x20 leg lifts - 5 lb supersetted with crunches, 3 sets sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Core with Thom again and we hit it hard; it felt pretty good.
Cardio was a bit better than on Tuesday but still not good or easy. |
| Equipment: | |
| Clothing: | |
Tuesday, October 13, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Core was kind of hard and I could not get going on the elliptical trainer. Something to do with the fact that I have not done anything in ages perhaps? :| |
| Equipment: | |
| Clothing: | |
Thursday, October 08, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 7:30 AM - lots of waffles with almond butter and jam |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3 sets of steam engines (100 ea?), 3 sets of leg lifts on that mat (30 ea?), 3 sets of twisters (12 lb, 40 ea), 25 sit-ups on the incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Not a ton of motivation today but I know that Thom would being the same thing as me so I drug myself out of bed and got to the gym and as usual, I'm glad I did. :)
That last set of sit-ups was HARD after all the other stuff… when we start with those I can do almost 40 but not this time.
I felt a tad stiff doing cardio today and was not able to maintain 75 rpm which normally is not such a big deal. I guess I need a bit of a rest and seeing as I'm going out of town for a few days I will get just that. |
| Equipment: | |
| Clothing: | |
Wednesday, October 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | run - 4 miles
walk - 3 miles?
commute - 20 miles |
| Time (total): | run - 30 min
walk - 50 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 60s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 7:00 AM - smoothie
9:00 AM - pistachios, water, tea |
| Lunch: | 1:00 PM - fish burrito, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 8.1 mph
walk - the marsh loop on the UW campus
commute - home via the Ballard Locks, Discovery Park, Magnolia, Seattle waterfront |
| Results: | |
| Comments: | Today core was a chore; and so was my run! :( While running I kept looking at the clock from 10 minutes in all the way to the end - never a good sign. I almost quit once of course I was glad I did not once I finished up… The mind is crazy sometimes how it messes with you.
At lunch I finally got out with the iWalk gang and did our usual loop around the UW climbing rock, Husky Stadium, the crew house, the marsh and then up the Padelford stairs. Nice.
Riding home I took the 'long' loop out to Ballard on the Burke Gilman Trail, crossed the locks and then up through Discovery Park, around the Magnolia bluff and then along the Seattle waterfront through Myrtle Edward's Park. It was a great afternoon but I could tell the season was changing - as I climbed up Pike at 6:15 the sun was already behind the buildings and if I had not been going uphill I would have been chilly. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, 2 short sleeve wicking t-shirts, Vans, cap |
Tuesday, October 06, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
stairs - 5:30 PM |
| Distance: | stairs - 11 flights
walk - 4 miles |
| Time (total): | cardio - 30 min
stairs - 35:30 (for my 10 timed flights) |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 60s, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal, banana
8:00 AM - almonds |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
stairs - Howe Street |
| Results: | |
| Comments: | Core was okay and cardio was pretty good. I had some motivation and was able to maintain 75 rpm all the way from the very beginning to the end.
After work I walked to the Howe Street stairs (2 miles), stashed my bag in a super secret bush because none of my friends with a car were there (I'm not going to mention anybody but his first name starts with an A) and got busy.
I did 10 flights alternating walking two at a time and running two at a time. And when I say 'running' I of course mean loping up at a pitiful pace. :( I actually timed myself and discovered that it takes me roughly two minutes to walk up, two minutes to walk down (one step at a time) and one minute to run up. So put that in your pipe and smoke it. Or whatever.
I brought along some water - thank god - and took a tiny sip just to wet my mouth after every walker. Runner one was VERY hard. I was all stiff and ultra slow. Runner two was a bit better and number three was my best. I started to slow down on the fourth runner and number five was a struggle again. Oh well, today was not an 'on' day I guess.
After descending from the last runner I grabbed my bag and walked back up for the last time and then headed home (2 miles). Walking along Broadway was great! It did not get cold and I cut through Cal Anderson Park on the way home which is always pretty (water feature, green grass, etc.) and entertaining (hippie wanna-bes, street kids, couples, etc.). |
| Equipment: | |
| Clothing: | |
Friday, October 02, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph (7:30 minutes per mile) |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines | run - treadmill, zero incline |
| Results: | |
| Comments: | My core routine got interrupted today so I cut it short in order to get in some cardio and still get back home in time to wake up Cameron.
The run felt fine, in fact 8 mph has never felt so easy! The last 10 minutes I nudged up the speedo to 8.1 mph (OMG!) and it still felt very comfortable. I'm amazed at how easy the treadmill is on the body… |
| Equipment: | |
| Clothing: | |
Thursday, October 01, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core - 2 sets back extensions, 3 sets twisting sit-ups on the incline board, 3 sets crunches on the ball, 3 sets mat work
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Oof… core felt okay but cardio was a chore. After only three days of doing nothing it was like I was in quicksand on the dumb elliptical trainer. It was not hard, I just could not seem to increase the speed.
Oh well, tomorrow is another day. :) |
| Equipment: | |
| Clothing: | |
Thursday, September 24, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 4 miles |
| Time (total): | run - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 8 mph (7:30 min/mile) for 2 min, 8.1 mph for 15, 8.5 mph (7:03 min/mile) for 13 min |
| Total Ascent: | |
| Weather: | |
| Workout Type: | water |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - incline board sit-ups w/twisters (35, 35, 30), scissor leg lifts (3x40), crunch machine drop sets (3x40)
run - treadmill, zero incline |
| Results: | |
| Comments: | I started off the day with "core with Thom" (it's great to have a workout partner!) and then we hit the cardio loft. Thom got on the elliptical and I opted for a run as it's been a few days since my last one.
I have found that the treadmill, although way boring, is really nice to my body and I can go faster with less effort so today I tried to dial it up just a bit. Lately I have been running indoors at 8 mph so after warming up for a couple of minutes I inched up the speed. 17 minutes in I decided to up it significantly and was able to sustain it until my 30 minutes ran out. Whew…
The faster you go on a treadmill the more you have to concentrate so you don't misstep or fly off or something. You would think working out indoors should be safe. :|
8.5 mph is harder for sure but not impossible. I'm no runner but these efforts are getting a little easier. I think what I need to really boost my running is a real interval session once per week. All it takes is time, right? |
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Wednesday, September 23, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:45 AM
stairs - 5:45 PM |
| Distance: | stairs - 14 flights
walk - 4 miles |
| Time (total): | cardio - 30 min
stairs - 35:30 (for my 10 timed flights) |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 80s, sunny, dry, calm, f'n fantastic is what it was today |
| Workout Type: | |
| Breakfast: | 6:45 AM - cereal |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 40, 34 sit-ups on incline board, 2x60 leg extensions
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | I got to the gym a little late today and so did not have time for my usual core routine so adlibbed.
Cardio felt okay but not stellar. I think doing this stuff indoors for so long is getting boring… Hello, right? You'd think I would catch a clue or something.
After work I met Andy G from work and we hit the Howe Street stairs and I had a surprisingly good session! It was all kinds of awesome outside so I decided to walk to the stairs and home after. It was the right call for sure.
When I go there Nick S from work was also there finishing up so I did two mellow flights with him with my messenger bag on just warm up. Then Andy showed up so I stowed my bag in his car and we hit out.
The next 10 flights I alternated walking 2 at a time and running. Last week I managed to run four flights so being able to do five today was a good feeling. My running is not as fast as when I hit these in the winter with my cycling friends but still, it's only the second time I have run them this year so not bad…
After I finished my 10 flights I walked one more with Andy to 'cool down' and then got my bag and went up one last time on my way home.
It's almost two miles to the stairs from work and tad over two miles home from the stairs and I could not have picked a better night for this walk. It was warm, people were out in droves and it felt like the middle of summer in every way.
While on the stairs we saw this guy with obvious physical problems walking up them with a cane. I recognized him from the winter last year and am totally impressed that he tackles what is damn hard for someone that has no disability! On my way home I walked down Broadway and there he was at Vivace! I stopped, said hi and discovered his name is Tom. He recognized me from the stairs too. Nice.
On the way home I crossed through Cal Anderson Park and it was a surreal experience. People were picnicking, making out on benches, playing Ultimate and soccer, hanging out with their children and getting stoned all over the place. I mean, this is what parks are for, right? Right, that was rhetorical. It was so cool to walk through this scene. |
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Tuesday, September 22, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, light wind |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | |
| Results: | |
| Comments: | I FINALLY managed to hold the plank twice for three minutes! [queue party favor sounds] The rest of my core routine also felt good but I had no motivation for cardio so went home pronto.
To spin out my legs after running yesterday I decided to take the long way home and cruised over to the Ballard Locks, through Discovery Park and then did the Magnolia loop and home along the Seattle waterfront. It was wonderful out. And I think the right thing to do. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Friday, September 18, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | cardio - 30 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | 6:30 AM - cereal
10:30 AM - 2 pieces Fitness Bread w/peanut butter and jam, Odwalla juice |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Wow, my abs were sore from yesterday. Kind of a nice feeling in a way…
I raced through my core routine in 25 minutes (it usually takes at least 30) and then hit the cardio loft. The big fan was busted. One of the blades had come loose and smacking against the wire cage and it sounded like someone paddling a piece of metal siding with a piece of metal in a metal room. You get the idea - heinous.
Cardio felt better today, that was a relief. No knee issues, no stiffness, I felt pretty good. |
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Thursday, September 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
run - 5:00 PM |
| Distance: | run - 4.4 miles |
| Time (total): | cardio - 30 min
run - 34 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | run - 7:45 minutes per mile |
| Total Ascent: | |
| Weather: | 70, sunny, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water |
| Course: | core - 3x40 ball passes, 3x25 crunches on weird machine, 3x40 twisters - 12 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Boy, I'm sure not very good at traditional core exercises…! I was working out with Thom again and it sure showed.
Cardio was also kind of difficult, I was not able to maintain 75 rpm. Oh well.
I wanted to go for a run after work and to save time I just ran home. This was a first for me and it went okay but I could improve on the process.
I wore a smallish backpack and it bounced around a bit too much. It also caused my shirt to ride up in back and by the time I got him I had worn a tiny patch of skin off of my spine in spite of me constantly puling it down.
As I ran along Interlaken there were some high school kids hanging out getting stoned. It was three cars and at least six people. This is the third time I have seen this, it must be the place all the cool kids hang out.
Then as I was crossing Union this Impala that was also headed in my direction waved me ahead so I could cross the street and man did it smell like pot. I was visualizing this cloud of smoke following the car around.
So good tunes on the iPod, good weather, good smells and a good time. |
| Equipment: | |
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Wednesday, September 16, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | |
| Results: | |
| Comments: | I finally slept well!
Once at the gym my right knee was not feeling so hot and my motivation for cardio was zilch so I bagged it.
Riding home my knee felt fine but walking around and bending it sideways, etc. it feels kinda bad. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, September 10, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 5:15 PM |
| Distance: | walk - 4.9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x35 sit-ups on incline bench, 3x20 twisters on incline bench - 10 lb, 3x30 knee lifts, crunch machine
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Today was core day with Thom and we hit it hard.
My calves still felt tight on the elliptical trainer from my runs and stairs but it was okay.
After work I walked to a stretching and injury prevention clinic at Stretch PT (next to REI) put on by adventX and then home after. It was a BEAUTIFUL day/night to be out walking and was a gas. And warm! I loved walking up Capitol Hill as people were going to happy hour and milling about. |
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Wednesday, September 09, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 4 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run - 8 mph / 7:3 minutes per mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 60s, partly cloudy, dry, calm |
| Workout Type: | |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 8 mph |
| Results: | |
| Comments: | Core felt good today! Kind of a relief… As did my run. I was a tad stiff from stairs but not overly so.
I'm amazed by how much easier it is to run on a treadmill than outside. Much less impact too. |
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Tuesday, September 08, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
stairs - 6:00 PM |
| Distance: | stairs - 9 flights
walk - 2.2 miles |
| Time (total): | cardio - 30 min
stairs - 45 min |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 60s, dry, sunny, calm |
| Workout Type: | core | cardio | stairs |
| Breakfast: | 6:45 AM - smoothie |
| Lunch: | |
| Dinner: | 7:30 PM - 3 pieces pizza, apple pie with ice cream |
| Workout Food: | gym - water |
| Course: | core - 2x35 sit-ups on incline bench, 2x60 leg extensions, back extensions - 30 straight and 30 twisting
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Massive b-day party at Jason and KyLynn's last night and I woke up this morning pretty hung over…
I was blown away by my ability to do 2x35 sit-ups on the top notch of the incline bench so that was great. Unfortunately cardio did nothing to relieve my hangover. At least it felt all right.
After work Andy G and I hit the Howe Street stairs for my first time this fall. We did six flights together walking two at a time. It was taking us almost exactly five minutes per flight (up and down once).
After that I grabbed my bag out of his car and did two more with the adventX crowd. The last one I ran with John C and got to the top in 57 seconds! Then it was back down to grab my bag and up one last time so I could walk home.
I felt great! The stair pace while walking was very moderate and so except for that last runner I was definitely within myself. Probably a really good thing for the first time as I have overdone it WAY too often on these damn stairs. |
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Thursday, September 03, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | 4 miles |
| Time (total): | |
| Time (moving): | 30 min |
| Time (stopped): | |
| Speed (moving): | 8 mph
7:30 minutes per mile |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x25 sit-ups on the ball - 10 lb, 3x25 leg tosses, 3x15 twisters on machine - 80 lb
run - treadmill, zero incline |
| Results: | |
| Comments: | Thom was at the gym so it was time for his core routine again, I suck at the traditional core exercises…
My run felt much better. 8 mph on the treadmill now feels relatively relaxing. I think it's time to speed up the outdoor runs a bit. |
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Tuesday, September 01, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | walk - 2.5 miles? |
| Time (total): | |
| Time (moving): | cardio - 30 min
walk - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 60s, mostly cloudy, dry, calm |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - smoothie
8:30 AM - almonds |
| Lunch: | 11:30 AM - 2 chocolate, caramel macadamia nut clusters
1:00 PM - left over cabbage and , 2 chocolate, caramel macadamia nut clusters, water
2:00 PM - 2 chocolate, caramel macadamia nut clusters
4:00 PM - another damn nut cluster and 2 mini Snickers bars |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 90 sec, 60 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
walk - around the UW campus |
| Results: | |
| Comments: | Oh MAN was the plank hard today. Hello, that's what happens when you don't do it for several days.
Cardio on the other hand was fine. I kept it over 75 rpm and my breathing was relaxed and my legs were not very sore from the run on Sunday. Yes! |
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Friday, August 28, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | AM run - 3.75 miles
commute - 12 miles
PM run - 2.25 miles? |
| Time (total): | |
| Time (moving): | AM run - 30 min
PM run - 15:30 |
| Time (stopped): | |
| Speed (moving): | AM run - my usual 8 minute miles
PM run - 6:53 minutes per mile (if my distance is correct that is) |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Damn nice, still. |
| Workout Type: | core | run | commute | run |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | AM run - treadmill, zero incline, 7.5 mph
PM run - around Seward Park |
| Results: | |
| Comments: | My AM run felt really good! I was relaxed and for the last two minutes I increased the pace to 8 mph and it was totally fine.
After work I rode to get my hair cut. About f'n time is all I have to say. Man did that feel good.
After I got home from work Shelley wanted to go for a run so I said sure, why not? But by the time we got down to Seward Park I was feeling pretty sloooow… I started out walking and when I finally kicked it in to a run I had probably already covered .25 miles and it's only a 2.5 mile loop. :) I did go faster than normal but it was HARD getting started.
It was nice to get outside. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, August 27, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3 sets of leg lifts, crunches and twisters w/15 lb
cardio - elliptical trainer, random profile, 15/20 resistance
commute - up Belmont on the way home |
| Results: | |
| Comments: | Core with Thom again! We super setted our three exercises and it was hard! Then we hit the cardio loft.
Man, Belmont is one bitch of a hill. It's like lifting weights all the way up on my single speed with just platform pedals; it is without a doubt the steepest hill I could possibly ride on that bike and not zig zag. But you get the payoff of being able to people watch all the way down Broadway. Way worth it. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, August 25, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 35 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
race - 50 min
|
| Time (stopped): | |
| Speed (moving): | 22 mph average (I guess this includes my warm-up so the number is kind of useless…)
max - 36 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | bike race |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water
race - nuun |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance
race - flats, w/2 primes |
| Results: | |
| Comments: | Today was all about Alistair L again and it was a blast. We had Dave H and Jeff W there as well.
ASIDE - last week we tried to leapfrog Alistair ahead of the rider in 3rd and sweep the top three spots on the 'podium'. In the process I was certain that Alistair won one prime and got second on another, I was right behind him after all in just about every sprint. Turns out the rider in 3rd called the race promoter and said something to the affect of, "I got those points and I'm sure Alistair would not mind if you changed the results." WTF? Way to turn an otherwise very casual and friendly race series into something it does NOT need to be.
So today we just wanted to make the race hard. Kinda like venting I suppose. And yes, we knew it would not change the overall results any. We tried to get Alistair away a couple of times but it did not stick. We always had too few folks to drive the pace and this time of year everyone is winding down.
On the last lap we put three people in front of Alistair hoping for a sprint victory and we got close. Dave led for half a lap and then Jeff took over. Unfortunately he got caught up in traffic as we passed the Cat 1-2-3 field and instead of going around he slowed down for a second. That let everyone behind us who had been strung out bunch up some. I took over and ramped it back up and was even able to react to the first person that opened the sprint but in the end Alistair was just not as fast as the winner.
It was a hell of a lead out though - and lots of fun. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Thursday, August 20, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 80s, sunny, dry, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | 7:00 AM - smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 2x20 crunches w/40 lb, 3x60 leg extensions
cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm |
| Results: | |
| Comments: | I got the gym and Thom was doing core and cardio today so I jumped into his workout for the company. He wanted to do cardio for 45 minutes today so cut the ab work way down and that was fine with me.
I was amazed at how hard the dumb elliptical trainer was this morning… I felt drained from racing last night and was hungry when I started so that did not help. But we chatted the entire time and commented on the news which was playing on the monitors up in the cardio loft so even though I could barely maintain 70 rpm today I did go for a tad longer and I had good company. Thanks Thom.
My ride home was equally labored. It was great out and I was in good spirits but I was moving very slowly… for once the gear on my single speed city bike did not feel too small. :) |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless wicking shirt, cap |
Tuesday, August 18, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
Pacific Raceways - 7:00 PM |
| Distance: | 32 miles |
| Time (total): | |
| Time (moving): | 1:00 |
| Time (stopped): | |
| Speed (moving): | 22 mph
max speed - 36 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 80, sunny, dry, light wind |
| Workout Type: | core | cardio | race |
| Course: | | plank | 2x150 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
Pacific Raceways - flats, points race format w/2 primes |
| Results: | |
| Comments: | A tiny improvement on the plank! Yes.
My little cardio excursion I was much more difficult than I thought it would be! I was sore/tight from running and using the elliptical (which I have not done in quite sometime) was making me feel like I was breathing pretty hard and my upper body is so weak/puny that by the end of 30 minutes my arms and chest were tired from moving the freaking levers back and forth. What a joke (I am).
The race was a blast. It was Dave H, Alistair L and Todd M and myself in the masters race and today was work for Alistair day. He's in 4th place currently and it was mathematically possible for him to overtake 3rd (Erick(sp?) from Cucina) so off we went mission in hand.
Since it was a points race I originally thought it would be best to get Alistair in a break but that never happened. Instead we just led him out and tried to take points away from his competition. And it worked pretty well…
Having two people who are committed to leading someone else out is pretty much enough at Pacific Raceways. And I had a super time doing it. To Alistair's credit he was able to sprint several times and got enough (or so I thought) wins and second places to wrap it up but at the end he only got 2nd for the night. At least he won a prime in the process. Rats. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless jersey, cap |
Monday, August 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
cyclocross - 6:00 PM |
| Distance: | run - 3.75 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | 7.5 mph / 8 minute mile pace |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, light breeze |
| Workout Type: | core | run | cyclocross |
| Breakfast: | 6:30 AM - smoothie
9:30 AM - almonds |
| Lunch: | 11:30 AM - 1.5 bagels w/peanut butter, water |
| Dinner: | |
| Workout Food: | gym - water |
| Course: | | plank | 2 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | Fist day back in the gym in 1.5 weeks! Booya and all that crap. Let me just say that the plank was hard. I have my work cut out for me if I want to get back to 2x180 seconds…
I started out feeling a tad stiff on the run but then loosened up and it was fine physically. Mentally it was dragging like crazy and I could not tear my eyes off of the clock and the clock was not moving fast enough.
After work some teammates and I got together at Magnuson Park for a bit of cross practice. I got Cameron to come along and it was a blast! We worked on skills, did some starts and some follow the leader. Cameron participated in most of what we did and seemed to really enjoy himself. Especially when he raced (and beat!) me during one of the start drills. :) |
| Equipment: | Red Line Conquest Pro |
| Clothing: | shorts, sleeveless jersey, cap |
Friday, August 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run - 7.5 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, August 06, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 3.75 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | 7.5 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 3x60 leg lifts on bench, 3x30 reps on fancy crunch machine
run - treadmill, zero incline |
| Results: | |
| Comments: | I got here and had no desire to do my usual core routine so did something else. Nice to break it up. |
| Equipment: | |
| Clothing: | |
Wednesday, August 05, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 3.75 miles |
| Time (total): | |
| Time (moving): | run - 30 min |
| Time (stopped): | |
| Speed (moving): | run - 7.5 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 60 leg extensions, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 7.5 mph |
| Results: | |
| Comments: | The run felt fine, I'm excited to get outdoors. |
| Equipment: | |
| Clothing: | |
Tuesday, July 28, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
race - 7:00 PM |
| Distance: | run - 3.75 miles
race - 32 miles (including warm-up) |
| Time (total): | |
| Time (moving): | run - 30 min
race - 50 min
max speed - 37 mph |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 90s, sunny, dry |
| Workout Type: | core | run | Pacific Raceways |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - almonds
10:30 AM - Cheese It crackers |
| Lunch: | 11:30 AM - pasta w/red sauce
1:00 PM - ice cream, water |
| Dinner: | 8:00 PM - beer, water
9:30 PM - beer, pita chips |
| Workout Food: | gym - water
race - nuun |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 30 straight, 30 twisting | run - treadmill, zero incline, 7.5 mph
race - flats |
| Results: | Masters
1st prime - pack
2nd prime - pack
finish - 1st |
| Comments: | At some point you run out of adjectives and superlatives to describe the weather… it was hot. Even in the gym, all the fans are just moving warm air around.
My run felt good! An eight minute pace is now feeling very relaxed and I think it's time to take it to the streets. I'll be riding my brains out Thursday (RAMROD) and this weekend (Courage Classic) but after that it's run, fat boy run. :)
At the Pacific Raceways the pace was quite relaxed throughout the race if you were in the bunch. Corrie M took off after a break, caught it and stayed away for about 2-3 laps. Dave H tried as well but when someone chased him down I tagged along and the entire pack chased me.
This was a theme for the night. The entire pack would chase me like their life depended on it but would let plenty of people who were more dangerous (Dave, Paul M, etc.) simply ride up the road. At one point after we caught the break Corrie was in I put in a huge effort out of turn two, got a gap, went super hard for 100 yards and when I looked back the field was strung out single file killing themselves to bring me back.
And I did not have the fitness to simply power away so bottom line is I went nowhere.
With two laps to go I told Dave I would be happy to lead him out and he said, "No, I will lead YOU out." Okay, fine.
Coming out of the big left hand corner I moved up to his wheel and told him I was there and he hit the front going into the last right hander at the beginning of the finish straight. He ramped it up beautifully and I could just sit there, slowly shift up and keep an eye out on the bunch behind me.
ASIDE - one thing he also did that was super was ride right next to the barrier on the right so I only had to look over my left shoulder.
As soon as I saw someone get out of the saddle behind me I jumped as well and since all the real sprinters were not in attendance today I held everyone off. :) Thanks Dave. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless jersey, cap |
Technorati Tags:
Pacific Raceways
Monday, July 27, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | run - 3.75 miles
commute - 9 miles |
| Time (total): | |
| Time (moving): | run - 30 min
7.5 mph/8 minute mile pace |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 90+, sunny, dry |
| Workout Type: | core | run | commute |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - fruit yogurt, almonds |
| Lunch: | 1:00 PM - veggie burrito, chips, salsa, 2 beers, water |
| Dinner: | 8:00 PM - cheese, crackers, water, juice, pita chips, mango, yogurt |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 20 lb | run - treadmill, zero incline, 7.5 mph |
| Results: | |
| Comments: | Ran with Tuck H today, that was nice. I am noticing that pretty much anything defined as physical exercise with someone else is more fun than alone as long as it's defined as 'training' for me. If I'm just going for a fun ride or exploring then no biggie but as soon as I call it training as in preparation for some bigger event then I have a hard time doing it alone. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | As little as possible which when riding to and from work is a pair of baggy MTB shorts and a sleeveless wicking t-shirt. |
Thursday, July 23, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | run - 3.5 miles
commute - 20 miles |
| Time (total): | |
| Time (moving): | run - 30 min
8:34 pace |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 70s, mostly sunny, dry |
| Workout Type: | core | run | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | knee lifts | 20, 35, 35 | | twisters | 3x30 - 12 lb | | sit-ups | 25, 25, 20 on incline board | run - treadmill, 7 mph |
| Results: | |
| Comments: | Thom was doing abs to day so I joined him. Having company is great.
Afterword I hit the treadmill for my first training run of the year! Shelley and I would like to run the Vegas half marathon again in December and this time I'd like get in more training than last year. The treadmill seems like the perfect way to get started; low impact and easier than out on the road.
I took the long way home via the Ballard locks, Discovery Park, the Magnolia bluff and Myrtle Edwards Park. Nice. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, July 22, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 60 - no weights | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Man, the plank was hard… I have unfortunately noticed that my form is not always so great and my hips tend to rise up a tad. Gotta put a stop to that.
Cardio was okay but my will to work stank. Big time. |
| Equipment: | |
| Clothing: | |
Tuesday, July 21, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | commute - 9 miles
walk - 2 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
walk - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 80s, sunny, dry |
| Workout Type: | core | cardio |
| Breakfast: | 7:00 AM - smoothie
10:00 AM - Zone Perfect bar (blech…) |
| Lunch: | 1:30 PM - 3 pieces Pilot Bread w/peanut butter and jam, Odwalla Citrus C Monster
2:00 PM - Promax bar |
| Dinner: | Quinoa, greens, sauce, beer |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm (barely!) |
| Results: | |
| Comments: | I had a super low day this morning at the gym and then got home, tuned in the Tour and watched Bradley Wiggins climb like an insane man. And look totally calm doing it! What a superstar. |
| Equipment: | |
| Clothing: | not much, it's hot |
Monday, July 20, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:45 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core |
| Breakfast: | 6:45 AM - cereal, fruit
9:00 AM - LARABAR Peanut Butter Cookie
10:30 AM - block of cheese |
| Lunch: | 12:00 PM - 3 pieces Pilot Bread w/Nutella |
| Dinner: | 7:00 PM - green salad w/tuna, nuts, cheese, 2 beers, 3 chocolates |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 50 leg extensions, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | Argh… I was dorking around on the computer this morning playing with Google Voice and got to the gym too late to do cardio. I suck. |
| Equipment: | |
| Clothing: | |
Friday, July 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
track - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 80s, sunny, dry, light breeze |
| Workout Type: | core | cardio | track race |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - nectarine
11:00 AM - Odwalla Mango Tango |
| Lunch: | 2:30 PM - 2 PB&J sandwiches, water
4:30 PM - Clif Quench |
| Dinner: | |
| Workout Food: | gym - water
track - nuun |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 30 knee lifts, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | Cat 1-2
12 lap scratch - pack
miss and out - 11th
8x5 points race - pack |
| Comments: | Core felt better today including the second set of plank! Hopefully I can go for a bit longer next week and work back up to 2x180 seconds.
It was HOT at the track, it felt great! I was hydrated, rested so no problem. Kenny W was out again, good to see him after his broken collar bone and the surgery required to assemble it. I am not jealous!
There were two primes in our scratch race but the pace was not crazy. I could not move anywhere but managed to ride wheels and finish comfortably.
In the miss and out the pace was also not crazy so riders kept coming over the top. I had to do likewise twice but after 12 or so laps I was pretty blown and when another rider came around I was stuck underneath and did not have the energy to back out and around. So it goes.
There were several attacks in the points race and after a bit three riders got away. Then Joe H took off and I followed and we got away clean. The only problem is we went nowhere… The leaders had a gap and for a bit we did too but then after about four laps the bunch caught us and the shortly thereafter we caught the leaders.
I took some risks and was at the back for a while trying to rest up and luckily it worked and I did not get gapped. I finished in the bunch with one fourth(?) place sprint finish from when Joe and I were off the front.
Brian S was in turn four cheering, that was great! And we had Tony B and Kurt A in the Cat 3 field, right on. |
| Equipment: | Raleigh Rush Hour Pro, Zipp disk, Zipp 404 front, 49x14 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Thursday, July 16, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | 20 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 80, sunny, dry, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | 6:30 AM - smoothie
10:00 AM - almonds |
| Lunch: | 2 PB&J sandwiches, water |
| Dinner: | 7:00 PM - picnic at Volunteer Park - bread, tuna, cheese, veggies, water, wine, chocolate |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
commute - to work down Interlaken, home via Ballard, the locks, Discovery Park, a loop around Magnolia and then along the Seattle waterfront, through Belltown and up Pike |
| Results: | |
| Comments: | What a GREAT day to ride your bike home…! Hot, tons of other commuters, great music on the iPod - good times.
I was really surprised by how many people were walking their bikes across the Ballard locks and by how many folks were riding through Discovery Park - more than I have ever seen I think.
Riding along Myrtle Edward's Park a dad was cruising along with his son who must have been all of four years old. Nice! Oh yeah, no training wheels either. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless wicking t-shirt, cap |
Tuesday, July 14, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | commute - 9 miles
ride - 31 miles |
| Time (total): | ride - 1:42 |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | 18 mph
max speed - 34 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, mostly sunny, dry, light breeze |
| Workout Type: | core | cardio | commute | ride |
| Breakfast: | 2:30 AM - 3 Advil, Trader Joe's organic tea & lemonade
6:30 AM - cereal
9:30 AM - Odwalla Super Food |
| Lunch: | 12:30 PM - 2 pieces Pilot Bread/cheese, 2 pieces w/peanut butter and jam, Odwalla Protein Monster, water
3:30 PM - Promax bar |
| Dinner: | 8:30 PM - green salad, 4 pieces cheese toast, 2 beers, rice pudding |
| Workout Food: | gym - water
ride - nuun |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
ride - UW, Leschi, around Mercer Island (counter clockwise), Madrona, Union, home |
| Results: | |
| Comments: | Last night I was in bed by 9 and woke up around 2. Damn. :( Did I mention I was hung over…?
Every core exercise was hard today but cardio - once I got warmed up - was great. My head was not tip top but it felt smooth and I was able to maintain higher cadence than most days.
I felt silky smooth on my commute. As good as you can feel on a four mile ride… One the way home I was climbing Interlaken in the saddle on my single speed and not even breathing very hard.
After work I hooked up with Leif C for his weekly jaunt around Mercer Island. Today we were joined by Mike H and Mike T. Mike H had just finished the 'Mercer Island World Championships' with Ian M and company and the pace was pretty torrid so he was already well worked. That did not slow him down much though as he pulled strong and won the sprint at the end.
Cornering with Leif and Mike H was a dream. There was NO slowing down - ever - and sometimes we even pedaled all the way around the bends. There are not many people that can or will ride like this.
I started out feeling good but rapidly ran out of steam. I was able to hang on and even pull but my efforts were shorter than Leif or even Mike H. We dropped Mike T half way around the island.
We just did one lap and did not double back today. That was fine with me and I enjoyed my ride up Madrona and home. The weather was perfect. |
| Equipment: | commute - Raleigh town bike, 36x16
ride - Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Saturday, July 11, 2009
| Hours Sleeping: | 5 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 10:00 AM
race - 3:30 PM |
| Distance: | race - 20 miles |
| Time (total): | |
| Time (moving): | race - 40 min |
| Time (stopped): | |
| Speed (moving): | max speed - 33 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 80, sunny, dry, blue sky, light breeze |
| Workout Type: | core | cardio | Redmond |
| Breakfast: | 6:45 AM - cereal, banana
8:00 AM - water |
| Lunch: | 11:30 AM - nuun, mac & cheese, veggies, lentil pate, bread |
| Dinner: | 6:30 PM - potatoes, corn, 3 beers
9:00 PM - 2 ice cream sandwiches, water |
| Workout Food: | gym - water
race - nuun |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | Masters (40+) - pack finish |
| Comments: | Man, every single core exercise was hard today! That's what I get for being so sporadic about going to the gym. On the upside cardio felt great, probably because I showed up with some food in my stomach and was hydrated and not half asleep. :)
It was hot but I was hydrated and it felt fine. I'm really liking nuun for hot weather rides, you just drop a tablet in your bottle and you know you are good to go. And at the end of the ride you are coated in white salt crystals. :)
It was just RC R and myself for IJM.org today which is not enough to control anything so I resolved to try and get in the right move. Lots of top guns were here today so I was hoping that a couple of us and maybe on Garage rider would sneak off and that would be it. I knew I Needed help as I have not had the strength to make anything stick on my own these last couple of months.
Garage went early and I came along for the ride. Doug D (Lenovo) was doing the same thing as me so a couple of times we got away together but it never lasted very long.
One of the times we caught a break the pack was way strung out behind me and so I just kept right on going. Half a lap later Todd G (Counter Balance) was with me and we were away very cleanly. Todd pulled, I pulled, Todd pulled and then I was done! Holy cow, that guy was riding me off his wheel… I think my pulls were for 1/4 of a lap and then he'd pretty much tow me around for the remainder. It was a shame too as we were flying and if it had been two months ago the outcome might have been very different.
As it was Todd had to sit up since he could not sustain this and the pack was chasing hard.
I tried once more but again it didn't last long. And because I had worked myself over quite a bit early on in the race I was gassed with three laps to go. Chris T (Benaroya Research) won in impressive style - that guy is a crit machine.
After the race people gave me huge props for my efforts and even Chris said he was pissing himself when Todd and I were off the front. On paper that's a great combo but right now it's not a reality. It does feel good to see that I know what to do, that's part of the winning formula anyway. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap, soaked my jersey and cap before the start - it felt really nice |
Wednesday, July 08, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, dry, mostly sunny, light wind |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Well, at least I was not hating life in the cardio loft today and managed to maintain 75 rpm… |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, July 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 60s, partly cloudy, dry |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm |
| Results: | |
| Comments: | |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, July 01, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:45 AM
track race - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 70s, sunny, dry, light wind |
| Workout Type: | core | track race |
| Breakfast: | 6:30 AM - smoothie
8:30 AM - almonds |
| Lunch: | 12:00 PM - rice and stir fry veggies
5:00 PM - Odwalla Mo' Beta juice |
| Dinner: | 10:00 PM - spinach salad, 3 pieces bread w/lentil pate, lemonade |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight, 20 twisting - 25 lb | |
| Results: | Master A
8 lap scratch - pack
miss and out - 2nd
5x5 points race - 1st |
| Comments: | I was still only able to hold the plank for two minutes the second time round but at least it did not pain me as much as Tuesday… maybe I can try for more soon. Who am I kidding, right? I just need to do it and quit whining about it.
Last week at the track I could not help noticing that my gear (52x15) was smaller than everyone else's… and of course I forgot to change it so this week I rode the exact same thing.
According to this gear chart I'm on a 93.6 inch gear. But according the gear chart in my track bag I'm on a 91.5. So I double checked using my calculations and discovered that the chart in my track bag is busted. Whatever, it's all relative anyway. Bottom line is I was spinning faster than everyone last week and again this week.
They combined the A and B fields tonight for a total of 17 riders I think. Helping me out tonight were Corrie M and Phil S aka Bilko. Corrie has been training like never before in 2009 and Bilko is always a pleasure to race with so this was great.
And who should show up today but my old friend Robert P back from the Ti Cycles days… it was great to see him. Unfortunately he snapped a bolt on his seatpost after the first race and had to drive home early. Rats.
In the scratch race Corrie took off on the second lap! Nice. He was soon joined by two other riders and I Had my hopes up but I could soon see that they were fading. I countered once we caught them but it was shut down pronto and then at the finish I was mid pack. No worries, that was the warm up.
A miss and out is not usually my cup of tea. My (not so) mad skillz on the track mean my bag is longer scratch races and points races and maybe the point-a-lap race. Basically anything I can break away in and don't have to sprint, sprint, sprint. Because I can't sprint too hot I have found that sitting at the back is very risky for me so I tend to go to the front and 2nd or 3rd from the bottom is perfect. So that's where I went. Some guy was in the lead, Bilko was on the outside of him and I was on the outside of Bilko.
The pace was not crazy and so even though people came over the top twice and the rider in the lead changed I was able to get right back into my preferred position each time.
When it was down to about six Kele M was in the front and Bilko, who had unfortunately been pinched by Harley S earlier on, yelled at me from the infield to go around. So I did. No one forced the pace and no one came around me then there were three.
And I was screwed. With me were Jim F (the best sprinter out here) and Harley S who is no slouch either. I knew that if I lead it out hard I would hand it to Jim on a silver platter so I saved my jump until about 175 m to go.
ASIDE - for some reason no one attacked me… I was not crawling by any means but I was not going that fast either and I kept looking and expecting but nothing happened so eventually I had to go.
As predicted, Jim came around me easily but I managed to just hold off Harley. That felt food. Afterwards Bilko told me that maybe I should have gone hard as Harley has much less of a sprint if the pace is hot and it was a foregone conclusion that Jim was going to win. Lucky for me it worked out this way.
That result gave me a big boost for the points race! It started out very manageable and I figured I would just look for the right move to counter so stayed near the front.
Approaching the first sprint I almost got into trouble as the pack got strung out and gaps started to open up in front of me. This is always a danger when they combine the masters fields as the levels of fitness are pretty diverse. But I only had to go around one rider and have a little patience and then I was back with the leaders in time for the second sprint.
I saw it line out and this time I did not get boxed so was 4th wheel across the line. I think Jim won and he had to go really hard to earn this one so that was perfect for me. I looked back and did not see anyone I recognized on my wheel so when the leaders went up track I went straight ahead and gave it full gas.
15 laps to go. And I got a BIG gap right away. Within three laps I had half a lap on the field so was pretty confident I could get this next sprint. And I did no problem.
10 laps to go. At this point you just put your head down and dial in a pace you think you can hold until the end and don't worry about what is going on behind you… :) I knew that I had Corrie and Bilko back there so just got down to business as they say. The early enthusiasm of the breakaway had worn off long ago and I did slow a tad to pace myself but coming up on the next sprint I still had a solid half lap and sometimes slightly more, that always helps the motivation.
5 laps to go. I had a bad spot somewhere around here but thankfully it did not last long. And at one point the field slowed so much that I could see them on the same straight as me! For the briefest of moments I entertained the thought of lapping them but then the bell would ring and they would speed up and pull away.
With two laps to go I knew I had it in the bag. Baring a flat or some sort of all-out TTT on the part of the field I was good to go and for the first time ever I was able to sit up, raise my arms and enjoy the finish.
Thanks to Bilko and Corrie for running interference. |
| Equipment: | Raleigh Rush Hour Pro, Zipp 404 front, Zipp disk rear, 52x15 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Tuesday, June 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 5:00 AM - 178 |
| Body Fat: | 9 |
| Time of Day: | gym - 5:30 AM
Pacific Raceways - 7:00 PM |
| Distance: | 36 miles |
| Time (total): | |
| Time (moving): | 1:42 |
| Time (stopped): | |
| Speed (moving): | 21 mph
max speed - 40 mph |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 70s, sunny, dry, medium wind |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | cereal |
| Lunch: | 5:00 PM - large bottle w/2 scoops HEED, 2 scoops Endurox R4, 2 scoops maltodextrin and some protein powder |
| Dinner: | |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
Pacific Raceways - counter-clockwise down the switchbacks [Martin's favorite course!] with the finish at the top of the hill |
| Results: | Masters
1st prime - pack
2nd prime - 1st
finish - 2nd
official results |
| Comments: | Still no luck on that second set of plank…
It was a GREAT evening at Pacific Raceways. The wind was blowing in your face on the straightaway but hey, what's new? I was pretty nervous as my 'training' has been mostly non-existent in the month of June and a couple of strong men showed up tonight but I pleasantly surprised myself.
For a change the start was very mellow. Maybe it was the tricky descent that worried people, who knows. But we cruised around for almost four laps prior to the start of any serious action. Then Alistair L took off.
On the drive down Alistair was bemoaning the fact that lately any time he gets off the front in a race it's with some tomato rider who invariably dies right away. So guess who joined him - you guessed it. And sure enough, after taking one pull (half a lap later) they were off the back like a sack of bricks.
Did I mention that the air as rife with the smell of burning brake pads? Oh yes, some idiots were obviously riding their carbon rims all the way down the hill. Idiots. Oh wait, I already said that.
Alistair carried on and lasted two laps (and got the first prime) and then we caught him going up the hill. I was in perfect position on about 4th wheel on the left side and took off on the flat bit in the middle of the hill. As I was climbing the last stretch of the hill I heard breathing to my right looked over and amazingly there was Dave H! He had managed to extricate himself cleanly from the bunch and away we went.
ASIDE - it has been the case lately at PR that every pack will at some point catch or be caught by some other pack. Alistair managed to catch the Cat 4 field and these guys clung to his wheel like it was life or death… I was laughing seeing him tow the entire pack around for almost an entire lap.
For the first two laps we went pretty hard. And our gap grew accordingly. Nice. We agreed I could take the second prime and each time I looked back our gap was bigger and bigger; what a confidence booster!
With three laps to go we were literally out of sight and I was really enjoying myself on this - my favorite - course. The radius of the corners is perfect and you can really arc them. When I was in the bunch I was passing people in both corners and now that I was with Dave I was gaping him every time we descended. I felt kinda bad as I was not trying to go hard, I Just hate using my brakes and so do it as little as possible… Once we hit the bottom I would just soft pedal and he'd get right on.
With half a lap to go I turn to Dave and ask, "So, what do you want to do at the finish…?" I was holding out hope that he might let me win as it seemed logical to me. It would help me cement my 2nd place in the series and he would still get points and his lead was huge. No Dice. "How about we just go man-against-man?" says Dave. Okay, it's only fair I suppose… :(
As usual I pulled around turn 1 and down the hill and waited for Dave to catch back on. Then we rode up the first bit of the hill side-by-side.
I was hoping that if I went to the front I could maybe delay the sprint because Dave has so much power on these damn uphill finishes but no luck. As soon as we hit the last incline I hear this CHUNK as Dave shifts up and so away I go.
I was right. I managed to take the lead for a couple of seconds and then he pulled up next to me. And for longer than I thought I was going to be able to do so, I held him and we crested the hill side-by-side. But then Dave shifted up again. I did likewise of course but only he accelerated accordingly. :) I ended up finishing about three lengths behind him and could only admire his hill sprinting prowess.
Someone was cheering me/us on the last three laps - it was great to hear them as we crested the hill, thanks! And thanks to Corrie M and Alistair for patrolling the bunch behind us, I know that helped. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Friday, June 26, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:00 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - smoothie
10:00 AM - almonds, 3 pieces Pilot Bread w/peanut butter and jam |
| Lunch: | 12:00 PM - fruit yogurt
3:00 PM - 2 pieces pizza, water |
| Dinner: | 8:00 PM - 2 veggie kabobs, mixed green salad, cheese, 2 beers, water, chocolate, crackers |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | THE PLANK WAS HARD. I am still not able to hold it for three minutes the second time. Rats.
My friend Ken L was back from Switzerland and since I got to the gym so goddamn early I saw him up in the cardio loft when I got there. He told me all about his backpack, the country, what a great time he had, the beer, the chocolate, blah, blah, blah.
They went hiking from hut to hut in Switzerland and did not have to carry a stove, tent or sleeping bag! Some huts even had a shower or a meal for a small up charge - crazy. I could get into that kind of backpacking I think… They were between 5,000-7,000 feet the whole time and he said the panoramic views of the Alps were amazing. I don't doubt it.
I have noticed that when you do stuff like boring ass cardio you discover milestones that represent a significant step on your journey towards the finish. For me and my little 30 minutes stint my milestones are 10, 15, 20 and 27:40 minutes. 10 just because it's a nice, round number and is when I'm finally all warmed up and moving a little faster, 15 because it's half way and 20 because then the end is in sight. At 27:40 you can actually see the end of the 30 minute course on the red LED display. Oh yeah.
Talking to Ken I zoomed right by the first milestone and by the time he went downstairs to lift weights I was already at 11 minutes. Nice. Sometimes it's the (really) little things. Thanks Ken. |
| Equipment: | |
| Clothing: | |
Wednesday, June 24, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Who cares, I was indoors. |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | 12:00 PM - left over grilled trout, mozzarella cheese, almonds, fruit yogurt, water |
| Dinner: | pasta, green salad, cheese, 2 glasses wine, chocolate |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 twisters - 12 lb, 60 leg extensions, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Okay, how can I put this… going to the gym and not riding my bike bites the big one.
I won't get inappropriate here but stress at home have kept me away from races for weeks now and I have barely been able to ride to boot. During my core routine I almost started crying from the frustration of said stress and because like most other podunk local racers; I constantly hold myself to this unrealistic standard of my fittest ever condition. That's right, all kinds of unnecessary monkeys are being placed on my back by yours truly. 'Cuz that's how I roll.
But I held on and finished my routine. The plank was hard as hell again, that's going to take some time to bump back up to 2x180 seconds.
So then I managed to heroically (overly dramatically?) drag myself up to the cardio loft, I got on a trainer and just stood there for like five minutes! Serious. I am such a head case!
Thank goodness once I got going it was easier and easier to keep it up. Exertion seems to reduce one's ability to focus on stressful things. Which is probably why I find riding so cathartic come to think of it. Even if I can't work out my problem on a ride, at least I'm more at peace with it when I finish up. No such luck lately unfortunately.
Tomorrow is another day. Here's hoping I cope a little better. This blows. |
| Equipment: | |
| Clothing: | |
Tuesday, June 23, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 70s, dry, sunny |
| Workout Type: | core | cardio |
| Breakfast: | smoothie |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - 4x30 knee lifts, 20/15/15/15 sit-up on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | |
| Comments: | Yesterday I opined that core was tough and today just confirmed that. I could barely finish my knee lifts and could not do 4x20 sit-ups. Yikes! |
| Equipment: | |
| Clothing: | |
Monday, June 22, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | 7:00 AM - smoothie
8:30 AM - almonds |
| Lunch: | 11:30 AM - veggie crumbles, quinoa, diced tomatoes
1:00 PM - 2 pieces Pilot Bread, cream cheese, jam, water
2:00 PM - 4 pieces potato bread, water |
| Dinner: | 7:30 PM - mixed green salad, 2 pieces pizza, 2 beers, lots of cherries, water |
| Workout Food: | water |
| Course: | | plank | 180 sec, 120 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | In case anyone was wondering, if you take a shit ton of time off from an activity it will be really hard when you pick it back up. That was core today. I just was not up to the Herculean task of doing the plank for three minutes the second time around, no way.
And I could feel everything else too.
Cardio was okay although I had a hard time trying to find a machine that did not squeak. F'n Gold's Gym is not keeping up with normal wear and tear! What am I saying, they never have. |
| Equipment: | |
| Clothing: | |
Wednesday, June 17, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 177 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM
track - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, dry, partly cloudy, calm |
| Workout Type: | core | cardio | Track Racing |
| Breakfast: | 6:30 AM - cereal |
| Lunch: | 8:00 AM - almonds
10:00 AM - peanut butter and jam sandwich, tons of water
12:30 PM - peanut butter and jam sandwich
2:00 PM - Portobello and cheese sandwich |
| Dinner: | 9:00 PM - 2 pizza bagels, orange juice |
| Workout Food: | Vitamin Water Energy |
| Course: | | plank | 180 sec | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm |
| Results: | Masters A
10 lap scratch - pack
Keirin heat - 2nd
Keirin final - 6th/last
4x5 points - 3rd
Omnium - 3rd
official results |
| Comments: | I was SO not in the mood to do the plank today. Plus it was hard. Probably because I have not done it in a while but I also forgot my watch which means I have to crane my neck to see the clock on the wall and that little bit was enough to make me bag it. I am truly weak.
Cardio was kind of hard… what's with that? Last night was in my legs for sure and it was more of a chore to maintain 75 rpm than I wanted. Sense a theme here…? I do. Martin is weak in the head and lazy. :)
When I got home I stood on the scale for the first time in ages in spite of the fear factor and it was okay. Looks like I'm starting to recover from the crazy excess that was our trip to Germany. Thank god.
Tonight was my first track race of the year and it was really fun. It helped that Guy T and Phil S were there for IJM.org for sure - those guys are awesome. And the turnout was pretty decent for a masters race too (20 riders?), that always helps.
In the scratch race I tried to attack once but felt much less than stellar so we got caught pronto and then I was nowhere in the sprint. Oh well. Actually, the reason we got caught was that the TWO Broadmark guys with us did not ride. At all. Huh? There were four of us in the break and neither of them pulled. Too bad.
For my Keirin heat the planets must have aligned or something… That and I accidentally rode a tactically perfect race. :) I drew the number one 'straw' but someone else jumped on the motor. I ended up third wheel and when the motorbike pulled off the guy in front died. On the last lap in turn one a Broadmark rider came around the outside and I latched on smooth as can be and somehow we got a small gap. I simply rode the wheel in for 2nd. Okay, I did try to come around but was unable to do so. My front wheel was shaking at the end of my sprint, I need to learn to relax my upper body!
In the final I was accompanied by Guy so I figured I would either 1) seize an opportunity or 2) give him a lead out or 3) try to box in the fastest guy there. When things sorted themselves out Jim (Old Town - the fast sprinter) was in second and I was on the outside so I just sat on him. He bumped me several times but I didn't move so to his credit he backed out and came around. This forced me to drop into the hole he left so now I was second wheel. At the bell I tried to come around and lead it out for Guy but was not strong enough! :( On the back straight I got swarmed and 'coasted' across the line in last place.
ASIDE - it sure feels like and looks like everyone else has a larger gear on. What's with that? I gotta work on that spin or get stronger so I can increase too. I'm on a 92 and Jim said he was on a 96! Everyone else looks to be riding a 94 ish, my feet are turning faster circles for sure.
I felt the best in the points race. My leg speed had increased a bit by then plus I usually like the longer events. :) I was nowhere in the first two sprints but saw an opportunity after the third and took off. I was joined by Dave M and Will F (ByrneInvent), some other guy and then Guy came across in short order and we were outta there. Nice. This time everyone took pulls.
I don't remember what transpired in the 4th sprint but with two laps to go when Dave pulled up in front of me I went up track too since we had a monster lead and I did not want to serve this race up on a silver platter. Everyone slowed and I kinda drifted off the front and had 20 feet in turn two so went for it. With a little more speed it would have been a cool move but as it was Will caught me in turn one (at least I made him work!) and I did my best but could only watch 1st and 2nd cross the line. At least I got 3rd. |
| Equipment: | Raleigh Rush Hour Pro, Zipp 404 front, Zipp disk, 51x15 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Tuesday, June 16, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | 43 miles |
| Time (total): | Pacific Raceways - 1:50 |
| Time (moving): | cardio - 30 min
Pacific Raceways - 1:10 |
| Time (stopped): | |
| Speed (moving): | max speed - 35 mph |
| Speed (overall): | 23 mph (including warm up) |
| Total Ascent: | |
| Weather: | 70, partly cloudy, dry, light wind |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - almonds
10:00 AM - fruit yogurt |
| Lunch: | 1:30 PM - 2 pieces pizza |
| Dinner: | 5:00 PM - large bottle w/2 scoops HEED, 2 scoops Endurox R4, 2 scoops maltodextrin
9:30 PM - 2 cheese quesadillas, milk, water |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75 rpm
Pacific Raceways - flats, points race format |
| Results: | Masters
1st prime - 1st
2nd prime - 2nd
finish - pack
overall - 1st
official results |
| Comments: | Oh man did I get lucky today… :)
I also think being gone for three weeks helps make you a little more invisible plus some of the guys that perennially chase me down (read: Matt H) were not there tonight.
We started out at a really mellow pace for once. And I for one did not feel like launching off the front right away today. But tonight being a points race I did not want to wait too long so after two laps I moved towards the front.
My move has not really changed that much… I simply follow the sprinters across the line. During a fast sprint a gap will usually form behind the sprinters because at some point people realize that it's useless to go all out for 10th when the points are only two deep. So if you can stick to the fast guys you already have a head start. Then, when the sprinters gas and slow, you just keep right on going.
You are already doing about 30 mph and although you can't maintain that for long if you time it perfectly it's like getting slingshotted off the front. On lap three of four that was me.
I dug in for about 300 m and then saw that a Lenovo rider went with me so I was thinking this was going to be a good move plus we had a monster gap. Not so… After trading the lead three or so times the Lenovo guy simply dropped away and I was solo in less than one lap.
I crossed the line getting the first prime but the pack had closed a fair amount. I saw one rider chasing and luckily it was Alistair L! I slowed a bit until he caught on and then we were off again. We stayed away for roughly three or four more laps and he graciously dropped me off at the line each time sine I already had some points. Very sportsmanlike of him I must say.
After two of these laps we caught the Cat 1-2-3 pack and were riding next to them for two laps. It kinda sucked but we did our best to not get in the mix. We would move through them and then they'd catch us back and more than once we had to tell some of them to get off our wheel. :)
Then Clint C showed up. It was almost like magic, suddenly he was just there and I could not really see our group behind. His presence helped us stay away for about three more laps but the cheeky bastard 'sprinted' for the line taking the second prime. :( I got second but had I known he was going to do that I would have sprinted too. I was pulling and was obviously not going to sprint and he still did. Nice.
Then our pack caught us AND the 1-2-3 field caught us. As you can imagine this caused much confusion. But we got it sorted and after a bit of instructing we managed to convince all the masters that it was prudent to neutralize. All except for one that is. Clint was still up there in the 1-2-3 field.
I actually sprinted up to him, yelled right at him and he did not even acknowledge me. :( Oh well, what can you do? I just left him there and drifted back to my field hoping that Rory would figure it out.
With two to go I tried to get Corrie M in position in front of me and Alistair behind me for a lead out but it never materialized. Darren got away with someone else and we were left looking at third place. On the last lap Darren P took off again with another Excel rider. They stayed away for a bit and then I thought I'd try to close the gap just to see if I could.
I took off from the middle of the last left hand corner and caught them really quickly so I figured what the hell, I'll just keep going. There were no IJM riders on my wheel but Fred B (Dewar's) was so I decided to do him a favor. I buried it for as long as I could and that's where my max speed came from. And Fred won the last sprint! Yeah.
I did not feel stellar tonight but it sure felt good to get away and get a workout in. And thanks again to Alistair. |
| Equipment: | Ti Cycles Hyak, Neuvation wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Friday, June 12, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 9 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Just another perfect, dry, warm day in the 70s here in Seattle! |
| Workout Type: | core | cardio | commute |
| Breakfast: | smoothie |
| Lunch: | A shit ton of food topped off with six cookies… Jesus H |
| Dinner: | Boca burger with all the trimmings, ear of corn, ice cream, limeade |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
commute - to work through Interlaken and home up Belmont |
| Results: | |
| Comments: | Ouch… the plank is getting really hard again. :( I guess doing it once every other week or so is not quite enough to get a body used to it. Poop.
I'm feeling like a big, fat pig lately. Family stuff means I haven't been able to race lately much less ride except for my paltry commute and then I do stupid stuff like eat six cookies for lunch. Sigh. Time to have a big pity party for Martin… :)
It is an interesting human phenomena that people hit themselves when they are down or engage in behavior that accelerates their demise like eating crap when you can't exercise. Such is our condition! |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless wicking shirt, cap |
Tuesday, June 09, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | 8 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, f'n fantastic basically |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
commute - the usual/shortest route both ways |
| Results: | |
| Comments: | I could feel my tummy from yesterday when I did core today… At least cardio was a bit easier today than yesterday. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Monday, June 08, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | Core felt okay…! Not easy but not killer either.
Cardio felt like dirt. It was hard to maintain even 70 lousy rpm on this stupid machine and it bummed me out. |
| Equipment: | |
| Clothing: | |
Friday, May 29, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | ride - 4:30 PM |
| Distance: | 25 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 70, sunny, dry, calm |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | gym - water
ride - Odwalla Citrus C Monster |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | After work I went for a ride with my friend Tony C and we did a really fun urban loop. We started in Fremont, went to Montlake, through lower Ravenna Park, around Green Lake, through Woodland Park, past the zoo and back to Fremont.
My slick tires were slipping a bit in the dirt but no biggie, it was a blast. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | baggy MTB shorts, sleeveless shirt, cap |
Wednesday, May 27, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - smoothie
8:00 AM - almonds |
| Lunch: | Odwalla protein drink, 3 pieces Pilot Bread w/peanut butter and jam, almonds, Promax bar, water |
| Dinner: | 7:30 PM - pasta, green salad, rice pudding, 2 beers |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | Core felt okay and cardio was okay too. So today was pretty okay I guess. Today would have been a lot better if I had time to hit the road for a few hours in the stupendous weather we are having though… |
| Equipment: | |
| Clothing: | Freaking shorts and a cotton t-shirt and some junker Converse low tops, that's how I roll at the gym. |
Tuesday, May 26, 2009
| Hours Sleeping: | 7 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min
Pacific Raceways - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 60s, dry, mostly sunny, windy |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - Promax bar |
| Lunch: | 11:00 AM - 2 oatmeal cookies
12:00 PM - fish burrito, water |
| Dinner: | |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 3x30 knee lifts, 3x25 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
Pacific Raceways - counter-clockwise on the flats, points race format |
| Results: | Masters
prime - pack
finish - 4th
overall - zippo |
| Comments: | Core and cardio were not comment worthy, same old, same old.
At Pacific Raceways Glenn B was back for the second time this year! Nice.
On lap two someone went clear and Darren P chased them down. Dave H chased Darren and I instantly knew that was the move and the race was over. Crap.
Cucina Fresca, Excel and IJM.org were up the road and there was no one else around to chase them down. Oh well, support role here I come. :)
A couple of laps later some Cucina rider jumped and Alan W went after them. As we came around the left had corner after the drag strip I went hard on the outside and got up to Alan really fast. Just as I caught him, Glenn B caught me and we were gone.
Enter the dramatics of a breakaway… The Cucina rider wouldn't/couldn't pull and I had to literally force him into the lead to get him to take a turn and Glenn just sat on because Darren was up the road. After a few laps the Cucina rider was gone so that was a non-issue and then Alan and I really put our heads down.
We were gaining on Dave and Darren but v e r y slowly. They started out with four, dropped one and one other got a flat so it was two against two for the last five or so laps. I guess Dave did most of the work so hats off to him! At the finish we were only a couple of hundred feet behind but not close enough to jump across.
That was a serious effort. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | shorts, sleeveless undershirt, short sleeve jersey, cap |
Friday, May 22, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 175 |
| Body Fat: | 9 |
| Time of Day: | gym - 5:15 AM |
| Distance: | 10 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | F'n gorgeous, that's what! About 70, sunny, dry, light breeze. |
| Workout Type: | core | cardio | commute |
| Breakfast: | 6:30 AM - cereal
9:00 AM - Odwalla fruit smoothie
11:00 AM - Tiger's Milk bar |
| Lunch: | 1:00 PM - rice, veggies, tofu, FRS drink, water |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I realized today that my back is not nearly as straight as I thought it was while doing the plank. :( Of course straighter equals harder…
Cardio was okay - I figured I would be sore from the hike yesterday but the machine I was on is so low impact it was a non-issue. Walking around campus on the other hand is a whole different story. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Wednesday, May 20, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM |
| Distance: | walk - 3 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, mostly sunny, dry, calm |
| Workout Type: | core | spinning | walk | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | It's been since last week since I did any core so it was good to get back at it.
Actually, it kinda sucks to have to get back at it but I meant my back will feel better now that I have done some exercises.
Today it was just Andy G and me on the walk at work and that's just okay.
The ride home was nice. I went up Interlaken and it was green x 100. Heck, x 1,000. It is SO DAMN GREEN on Interlaken, I love that road. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, May 14, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio |
| Breakfast: | cereal |
| Lunch: | rice, stir fry veggies and tofu, 3 fortune cookies, water, Vitamin Water Essential, 3 pieces Pilot bread w/peanut butter and jam |
| Dinner: | quinoa, veggies, peanut sauce, and lots of dark chocolate |
| Workout Food: | water |
| Course: | core - 3x30 knee lifts, 100 steam engines, 2x100 leg extensions, 2x35 twisters - 15 lb, 25-30-30 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm |
| Results: | |
| Comments: | I got to the gym and started to do my thing when Thom showed up with the same agenda and so we did our workout together. Nice. I love company at the gym! Some people can slog it out day after day solo, not Martin.
An added bonus was we got to gossip in the cardio loft again. Today the talk revolved around his neighbors that are getting all passive/aggressive by putting their garbage cans on his lawn for pickup day. Sounds like he's going to build a fence. :| |
| Equipment: | |
| Clothing: | |
Wednesday, May 13, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:15 AM - 177 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | commute - 4 miles
walk - 3 miles |
| Time (total): | |
| Time (moving): | spinning - 50 min
walk - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low to mid 50s, dry, mostly cloudy |
| Workout Type: | core | spinning | commute | walk |
| Breakfast: | 7:00 AM - cereal |
| Lunch: | 1:30 PM - rice, stir fry veggies, 4 fortune cookies, water
2:00 PM - almonds, apple |
| Dinner: | |
| Workout Food: | |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core was fine but a tad rushed. I got the gym kinda late and had to bust a move to get done in time to spin.
Spinning was my first class with Madeline and she is HIGH energy… holy shit. I have taken her ab class and her 'boot camp' class and it's the same deal. Go, go go…! So not much rest today but I hung in and was not toasted from the race last night. Nice.
For our walk today we headed north and did a turn through Ravenna Park which was beautiful and wooded and green. 'Lush' is a word that comes to mind.
By the end of the work day it was dumping rain so I actually called Shelley and begged for a ride home. :( She was sweet and helped me out. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, May 12, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:30 AM - smoothie
9:00 AM - trail mix |
| Lunch: | 11:00 AM - cheese, 3 pieces Pilot Bread, Odwalla Superfood
11:30 AM - fruit yogurt |
| Dinner: | 5:00 PM - large bottle w/2 scoops HEED, 3 scoops maltodextrin
9:30 PM - cheese, crackers |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED, 2 scoops maltodextrin |
| Course: | core - 4x30 knee lifts, 4x20 sit-ups on incline board, 50 back extensions on machine - 180 lb
cardio - elliptical trainer, random profile, 15/20 resistance, 75+ rpm
Pacific Raceways - points race format on the flats (counter-clockwise) and then down the escape road for the second half |
| Results: | Masters
1st prime - pack
2nd prime - 1st
finish - 4th
overall - 2nd
official results |
| Comments: | Core was okay, not crazy hard and not super easy.
While sweating to the oldies in the cardio loft at the gym today after the first five minutes I was able to maintain 75+ rpm on the elliptical trainer. Tiny victory for Martin!
Pacific Raceways was exciting. :|
First of all about 35 riders showed up which is always nice. Secondly it was dry ALL day until about 6:50 PM. Nice. That's when it started to sprinkle just a tiny bit. What crap. When it rains at Pacific Raceways the drag strip gets slicker than shit. The water does not drain since they go to great lengths to make it super flat and whatever chemicals the cars are leaving behind turns to ice (figuratively of course) when you add water.
The idea was to have a flat race and go with the points race format which is a blast! Every lap the first person across the line gets two points and the second person gets one. Whoever has the most points at the end of the night wins. But… after about four laps it happened.
We were heading down the drag strip and someone gets out of the saddle to accelerate. BOTH of their wheels start to slide and shimmy back and forth and although (I think) they kept it upright, it freaked the riders behind and someone must have grabbed their brakes because all of a sudden I hear the dreaded sound of bike hitting pavement behind me. :(
It sucks but that's racing. And as we started the left hand corner at the end of the drag strip I looked back and saw that the field was thinned out from the wreck so I gunned it.
Some Old Town rider went with me and I got a big gap right away. As we rounded the corner I pulled off and he took over. As we entered the finish straight (read: 100 m after he started pulling) he moves left and tells me, "It's all yours!" and proceeds to go backwards. Sheesh, solo effort time.
I easily took this first lap. As I crossed the finish line I guess Deanna M yelled something at me but I did not even notice. The next time across the line they rang the prime bell and this time they used the electronic megaphone and I heard them say, "Use the escape road!" Ah… because of the rain and the wreck they were changing the course and from now on we were going down the escape road and then up the gradual hill. All right then.
Staying away on a descent is a bit harder as a pack will always go faster downhill than an individual unless the road is twisty. But I still had a sizable gap and got a bit of a second wind and stood for the final part of the climb and kept my speed up. All good things must come to an end though and three laps was all I could do. As I rounded the corner at the top of the hill I saw Matt H at the front of the bunch chasing hard and combined with my effort so far the gap was much reduced, I sat up after crossing the line for the prime.
ASIDE - I had decided not to wear gloves today and it was a mistake. It wasn't freezing out but with my shite circulation and the rain and breeze my fingers were getting stiff and it was making shifting difficult.
It took me a full lap (or two?) to recover and about that time we got the bell for the finish. Right after we crossed the line with one to go Corrie M made the perfect move. He took off and no one went with him. Unfortunately he kind of died on the hill… This is when Matt H went to the front and dialed it up. I thought I would be wasted but after catching his wheel I was feeling pretty good! After rounding the left hand corner Matt pulled over and I shifted up. Alistair L was on my wheel so I figured great, I'll just give him a leadout.
Well, the best laid plans and all that… Alistair was cooked. Turns out my acceleration created a gap and had I know that Alistair was not going to follow me i would have gone 100 percent. As it turned out I ramped it up too slowly to stay away and the sprinters caught me and three people passed me. But damn, there was a big bit of open space behind the four of us! I guess we just need to communicate better next time.
Aaron H (ByrneInvent) got one more point than me so he won and Dave H got third. I'm just happy I got away and held on for three laps. Vance Creek was so depressing because I felt like garbage and Ravensdale was better and today was better so that sure helps my mood. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | knit shoe covers, knee warmers, shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap
I sure could have used some medium weight gloves but no, Martin is a hard man (in his head)… |
Monday, May 11, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | spinning - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | |
| Workout Type: | core | spinning |
| Breakfast: | 7:00 AM - smoothie
9:00 AM - almonds
10:30 AM - apple |
| Lunch: | 12:30 PM - 4 pieces Pilot Bread w/peanut butter and jam, water |
| Dinner: | 6:30 PM - beer, eggplant sandwich, salad |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core felt okay today. I'm resigned to the fact that 3 minutes of plank will never be easy if you do it twice so I just need to expect to suffer through the second set.
Spinning was fun. Hard but fun. I felt like I was able to give about 85 percent.
ASIDE - 'about' and '85 percent' seem like they are completely contradictory… most people (and you can add me to this list) just have no respect for the English language. |
| Equipment: | |
| Clothing: | |
Friday, May 08, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | 12 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | upper 50s, dry, sunny, light breeze |
| Workout Type: | core | cardio | commute |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters to each side - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | cardio - elliptical trainer, random profile, 15/20 resistance, 70-85 rpm |
| Results: | |
| Comments: | Back to the usual core routine today for the first time in a while and after yesterday my abs are sore!
Yesterday I also dialed up the resistance on the elliptical trainer to 16 for the firs time in ages just to get my attention as I had been unable to maintain a measly 70 rpm on this thing for some time now. It's surprising how much of a difference it is between 15 and 16, 16 is a real upper body workout as you have to pump your arms or your rpms will drop. Your body weight just is not enough to keep the foot pedals turning at any high cadence.
So today at 15 it felt positively easy! I was 'flying' along as much as you can fly on one of these massive, complicated gym apparatus. In fact, about half way through my 30 minute workout I noticed that my rpms were hovering around 80 so I just kept it there for the remainder and managed to sustain 90 for the last couple of minutes. Yeah for me. :)
On the way home I cruised by Brouwer's in Fremont to meet Lisa and FINALLY receive my jerseys with the national championship trim. They look awesome! |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Thursday, May 07, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
massage - 4:45 PM |
| Distance: | 15 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
massage - 60 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | WET |
| Workout Type: | core | cardio | commute | massage |
| Breakfast: | |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | cardio - elliptical trainer, random profile, 16/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I did some core on my own, 4 sets of knee lifts and 4 sets of sit-ups on the incline board and then did some more with Thom and finally we headed up to the loft for some cardio together.
Thom is nothing if not in the know a the gym. Want the scoop on so-and-so? Go ask Thom. There is this one guy at our gym that I rode the bus home with the other day and we chatted the whole way. I got this strange vibe while talking and so while we were sweating to the oldies in the cardio loft I asked Thom if he was gay.
A few weeks ago we (Shelley, myself, Thom, this guy, lots of other friends) were out at Purr having a drink and I did not talk to him directly I could have sworn I overheard that he just got married in Las Vegas and that the woman standing next to him was his wife.
Turns out my gaydar was not on the fritz. This guy is undergoing sexual reassignment and prior to the testosterone and whatever else he needs to take he was a she. He now identifies as a gay man. It also turns out that his wife is a lesbian.
Can you imagine any situation more complicated? I guess they met several years ago and have a really strong bond/connection and their relationship has stood the test of time so they got married. On the one hand it's really sweet and I'm super happy for them and on the other my brain just can't keep up.
Anyway, you learn interesting stuff at gym that's for sure.
After work I rode downtown via Green Lake and gut absolutely DUMPED on. I left campus just as it started to mist lightly and by the time I got to Ravenna giant water drops were bouncing off the pavement. I was stopped at a traffic light balancing my bike and laughing thinking what the guy in the car next to me must have been thinking about me.
This was my first massage in ages and it was great. Not some sort of all-over, touchy feely thing, this was a focused bit of work that just addressed my legs, the psoas muscles and my back.
The only bummer was putting all of my soaking wet clothes back on after. :(
Riding up Capitol Hill after the massage felt pretty good. |
| Equipment: | Raleigh town bike, 36x16 |
| Clothing: | |
Tuesday, May 05, 2009
| Hours Sleeping: | 4 (max!) |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
Pacific Raceways - 7:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | low 50s, dry, some wind, mostly cloudy |
| Workout Type: | Pacific Raceways CR |
| Breakfast: | 6:30 AM - cereal
9:00 AM - pistachios, apple, water |
| Lunch: | 12:00 PM - 4 pieces Fitness Bread w/peanut butter and jam, Odwalla Superfood, water |
| Dinner: | |
| Workout Food: | small bottle w/Vitamin Water Energy |
| Course: | core - 3x30 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm
Pacific Raceways - clockwise up the escape road |
| Results: | cat 1-2-3 and masters combined
1st prime - pack
2nd prime - 2nd, 1st master
finish - 3rd, 1st master
official results |
| Comments: | Once again it was hard for me to maintain 70 rpm on the stupid elliptical trainer…! And it wasn't that difficult physically, I just let my mind wander and before you know it I'm slowing down. :( Obvious lack of focus.
At the race today attendance was way down. Probably because we had to ride up a hill and the threat of rain was there and the last two weeks have been wet so I guess I don't blame people for being cautious.
But it didn't rain. :) And they combined the 20 1-2-3 riders with the 15 masters for a total of roughly 35. IJM.org had myself, Dave H, Alistair L and Greg K so not too shabby at all.
On the first hill a couple of guys get away and Greg goes with so that's all good. About two laps later we are within reach and some people jump across but I miss the train. Again, lack of focus.
Now the break was NOT racing away from us or anything. In fact, it seemed like it was just dangling there and after the first prime it finally did all come back together. Just as it did, which happened to correspond to when we crested the hill, someone surged and two guys got away. Since I had luckily made sure I was near the front once we crested I went hard on the outside and made the junction and the three of us were gone.
For some reason I ended up near the front when it was time to sprint for the second prime and so I dutifully led it out. The winner got it easy and the other guy did not contest it so I rolled across the line in 2nd which gave me the point since I was up the road with two cat 1-2 riders and I was the only master in the break.
We were working together well and although it felt like I was the weakest of the three we kept it together. I made the mistake once of pulling off right before the hill and the pace up nearly shed me. :( I learned my lesson and lead each time up the hill from then on.
By the finish we had a big gap and since I was the only master I lead it out. When the sprint started I was instantly dropped but had plenty of time to roll across the finish easy, turn around and watch the pack come in. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | knit shoe covers, knee warmers, shorts, Craft short sleeve undershirt, short sleeve jersey, arm warmers, cap, polypro gloves |
Monday, May 04, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 179 |
| Body Fat: | 7 |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | walk - 3 miles |
| Time (total): | |
| Time (moving): | |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | 60, dry, mostly sunny, light breeze |
| Workout Type: | core | cardio | walk |
| Breakfast: | 6:30 AM - cereal
9:00 AM - almonds
11:00 AM - Odwalla Mo' Beta, Promax bar |
| Lunch: | |
| Dinner: | |
| Workout Food: | water |
| Course: | core - plank 2x180 sec, loads of other random stuff with Ken L
cardio - elliptical trainer, random profile, 15/20 resistance, 70 rpm |
| Results: | |
| Comments: | Ken and I did this exercise where you hang from some straps that support your upper arms and then lift your knees up to (if you are able) your elbows. It was hard! I felt kinda like Richard Gere in American Gigolo except I had a shirt on. And I was not hanging upside down. And I don't get paid to put out. And Call Me by Deborah Harry was not playing. Otherwise exactly the same.
Then we did some time in the cardio loft and talked real estate.
It was just Andy and me walking today but that was fun as we talked about all kinds of stuff. Nice.
Did I mention that my weight is back up in no time after quitting my diet? Also nice. Not. |
| Equipment: | |
| Clothing: | |
Thursday, April 30, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Frisbee - mid 60s, sunny, dry, light breeze |
| Workout Type: | core | cardio |
| Breakfast: | 6:30 AM - smoothie
8:30 AM - almonds
10:30 AM - more almonds |
| Lunch: | 1:15 PM - fruit yogurt, Promax bar, Odwalla protein drink |
| Dinner: | 7:30 PM - 4 pieces pizza, 2 beers, ice cream sandwich |
| Workout Food: | water |
| Course: | core - 4x20 reps on this funky crunch machine - 40 lb, back extension machine 100 reps - 180 lb, leg extensions 100
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm |
| Results: | |
| Comments: | I tried some different ab exercises today and it was fun! Man, some of those machines in the gym are WAY unnecessarily complicated…
When it was time for cardio I had a heck of a time maintaining 70 rpm today. :( I must be tired.
At lunch today we played some Frisbee on the grass by Drumheller Fountain. It was warm enough for me to take my shirt off. Nice! |
| Equipment: | |
| Clothing: | |
Wednesday, April 29, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:30 AM
walk - 12:00 PM |
| Distance: | walk - 3 miles |
| Time (total): | |
| Time (moving): | spinning - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | walk - mid 50s, mostly sunny, dry, light breeze |
| Workout Type: | core | spinning | walk |
| Breakfast: | 7:00 AM - cereal
9:30 AM - almonds, Kombucha |
| Lunch: | 1:15 PM - rice and veggie stir fry, fruit yogurt, 3 fortune cookies, water
1:45 PM - 2 pieces pizza |
| Dinner: | |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 10 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core was okay, spinning was TOUGH and the walk today was beautiful.
It seems that every time I show up to spinning after racing the night before I am fried. Today was no different and I could only go about 70 percent of what I usually like/want to do. Oh well, it gave my metabolism a jump start and the music was good. |
| Equipment: | |
| Clothing: | |
Tuesday, April 28, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:00 AM - 177 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:30 AM |
| Distance: | |
| Time (total): | |
| Time (moving): | cardio - 30 min
Pacific Raceways - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | Really, really hard rain! Then it stopped. At least it was in the low 50s and not colder. |
| Workout Type: | core | cardio | Pacific Raceways CR |
| Breakfast: | 6:30 AM - smoothie
10:00 AM - almonds, water |
| Lunch: | 11:30 AM - pizza bagel, sesame bagel w/peanut butter
2:00 PM - fruit yogurt |
| Dinner: | |
| Workout Food: | gym - water
Pacific Raceways - small bottle w/1 scoop HEED |
| Course: | core - 4x20 knee lifts, 4x20 sit-ups on incline board
cardio - elliptical trainer, random profile, 15/20 resistance, 70+ rpm
Pacific Raceways - counter-clockwise down the escape road |
| Results: | Masters
1st prime - pack
2nd prime - pack
finish - pack |
| Comments: | Core was okay but cardio was hard to do… I'm still mega tight from my run on Saturday - crazy how long that lasts - and I had to go for almost 10 minutes before I was warmed up.
As we pulled into the Pacific Raceways parking lot it was dry, almost partly sunny and not to bad. That lasted about 30 minutes. Then a HUGE cloud moved in and the spigot got turned ON. Dave H, Alistair L and I just sat in the van and laughed at how stupid this was…
Right before (like mere minutes) the start the rain let up quite a bit so I headed down to the course and after a few minutes it actually stopped altogether.
It was a very moderate first two laps with the exception of Matt H pulling for a bit. I was all bundled up and did not need to be as I got warm in a hurry! Oh well, better than freezing.
We got the bell for the first prime and on the hill Dave took off. Curiously, no one followed him… He held on to the line no problem and we regrouped.
ASIDE - there was this (Wines of WA?) woman in our race and at least three times she would 'attach' at the top of the descent, pedal like crazy and get caught about 100' after the climb started. I mean, how much sense does that make? You can't attack a descent when you weight 120 and even if you do, wouldn't you learn from the first or the second failed try? Nope, she kept right on giving it a go. Including on the last lap (when she was chased down by her teammate!). It made all of us smile.
There were a few strong surges and I thought about trying to go after the 2nd prime but something (can't remember now) happened and I was thwarted.
Long story short we were all together at the bell. As we started up the last hill this Old Town guy races up the road and just like that I decided I would just sacrifice myself. I caught him in short order and then stood up the final pitch keeping the pace high. I managed to grab one gear as the road flattened out - died a tiny bit around the left hand corner - but then recovered and shifted up twice more as we approached the finish stretch. As the road straightened out I managed to put it in the 13 and accelerate again and hold it until people came around.
Dave and Alistair got 2nd and 3rd and I got compliments on a long and strong lead out. Good enough for me.
We were all soaked but no one froze. |
| Equipment: | Ti Cycles Hyak, Zipp 404 wheels, 42/53, 12-25 |
| Clothing: | Craft long sleeve undershirt, arm warmers, short sleeve jersey, clear rain jacket, knee warmers, Sugoi show covers, cap, OR Gripper gloves |
Monday, April 27, 2009
| Hours Sleeping: | 4 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM |
| Distance: | |
| Time (total): | |
| Time (moving): | spinning - 45 min
walk - 45 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 50s, dry, sunny, light breeze |
| Workout Type: | |
| Breakfast: | 7:00 AM - cereal
8:30 AM - almonds |
| Lunch: | 1:00 PM - quinoa salad, Odwalla Mo' Beta |
| Dinner: | 7:30 PM - salad, tuna, asparagus, hard boiled egg, massive Belgium beer (9% baby!), dark chocolate |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | |
| Results: | |
| Comments: | Core was okay today although mentally it felt like ages since I have been to the gym. And it's only been five days?!
Abigail was back to teach spinning which was great but my legs were blown which was not so great. Oh well.
The lunch walk was nice. The weather held up and it was just warm enough for a t-shirt. |
| Equipment: | |
| Clothing: | |
Wednesday, April 22, 2009
| Hours Sleeping: | |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | 7:30 AM - 176 |
| Body Fat: | 8 |
| Time of Day: | gym - 5:15 AM
walk - 12:00 PM
run - 6:30 PM |
| Distance: | walk - 3.5 miles
run - 2 miles |
| Time (total): | |
| Time (moving): | spinning - 45 min
walk - 50 min? |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |
| Total Ascent: | |
| Weather: | mid 50s, dry, calm, cloudy |
| Workout Type: | core | spinning | walk | run |
| Breakfast: | 7:00 AM - smoothie
9:00 AM - almonds
10:30 AM - crackers, humus, Odwalla B Monster |
| Lunch: | 1:00 PM - bagel w/peanut butter
2:00 PM - lots of dried mango |
| Dinner: | 8:00 PM - spring rolls, Thai food, water |
| Workout Food: | water |
| Course: | | plank | 2x180 sec, 60 sec to each side | | other core | 2x40 clam knee lifts to each side, 40 side leg lifts to each side, 30 ball passes, 50 steam engines, 30 knee lifts, 30 twisters - 12 lb, 30 side bends to each side - 45 lb | | back extensions | 20 straight and 20 twisting - 25 lb | walk - from work to Gas Works Park and back
run - around Seward Park |
| Results: | |
| Comments: | Core was okay, spinning was a HUGE chore. I was physically and mentally blown.
Thank goodness the weather cleared up. It was raining this morning and dried up by lunch time we did the iSchool walk and it was a blast. As usual.
Shelley picked me up from work and then we went to Seward park for a run around the outside. Now I haven't run in a coon's age and so was worried I'd get that tingly feeling in my thighs but no! I felt fine; slow as hell but fine. I just settled into a mellow pace and Mr. iPod and I did a lap.
It was windy and fun to look at the lake waves lapping at the shore. |
| Equipment: | |
| Clothing: | |
Monday, April 20, 2009
| Hours Sleeping: | 6 |
| Pulse (waking): | |
| Pulse (rising): | |
| Difference: | |
| Weight: | |
| Body Fat: | |
| Time of Day: | 5:15 AM |
| Distance: | walk - 2.5 miles?
commute - 10 miles |
| Time (total): | |
| Time (moving): | cardio - 30 min
walk - 50 min |
| Time (stopped): | |
| Speed (moving): | |
| Speed (overall): | |